Go for a Walk to Boost Your Well-Being [VIDEO]

Send to your friend!

willpower habit walking

Do you want to have more energy and be more creative?

Go out for 20 to 30 or 40 minute walk, and you will feel better.

It doesn’t matter if you go to a gym or run every other day. Walking has tremendous health benefits and helps you clear your head.

A great way to learn about a new location is a running tour. When you visit Estonia come to a running tour of Tallinn with me.

What is the Minimum Time to Exercise Daily to Keep Healthy?

We are all busy, and the minimum time to exercise daily will help us be healthy and spend as little time on it as possible? Get 20 minutes of exercise every day. 20 minutes can be just walking at a fast pace. Running for 20 minutes can be hard for beginners. Walk 10-12 minutes and go as far as you can then head back. Run or jog some of the distance. The important part is how long you keep going, not how far you go.

20 minutes is the minimum daily exercise, but I would suggest 30-40 minutes. However, don’t overdo it. Fast walking, an easy jog, no panting, walk if you need rest.

If you haven’t moved a muscle in 10 years, start with 10-minute walks. Add just one minute every day, and you will get to 40-minute walks by the end of the month. Make it your 30-day challenge.

minimum daily exercise

Just walk!

During your workday, when you feel that you are stuck or just tired, go out and walk a little bit. After walking, you will have more energy, fresh ideas, and generally, feel better. If you create a habit out of walking for exercise, you will reap long-lasting health benefits which include:

  • Better memory and cognitive function, a greater volume of gray matter (study)
  • Less stress and better mood (study)
  • reduced the risk of heart disease by 9.3%
  • the risk of high blood pressure reduced by 7.2%
  • high cholesterol risk lowered by 7%
  • risk of diabetes reduced by 12%
  • Longer life (study)

These benefits are higher than the number you would get from the same level of running. Walking is preferable to running also in that it does not make you sweat. You don’t have to waste time getting into the running outfit and showering after the exercise. However, I suggest that if possible, wear running shoes to make your walks more comfortable. When you get more experience, then you can start doing crazy things like using running sandals.

The weather might be a problem. High wind and rain may make walking a bit less enjoyable, but if you have the appropriate clothing, this will not keep you indoors.

There’s no such thing as bad weather, only unsuitable clothing. ― Alfred Wainwright

You don’t need a destination or a path to follow. Just walk 10 to 15 minutes in any direction and then turn around and retrace your steps.

Watch this video for more detail: 23 and 1/2 hours: What is the single best thing we can do for our health?

In this video, the doctor answers the old question “What is the single best thing we can do for our health” in a completely new way. Dr. Mike Evans is the founder of the Health Design Lab at the Li Ka Shing Knowledge Institute, an Associate Professor of Family Medicine and Public Health at the University of Toronto, and a staff physician at St. Michael’s Hospital.

Read next:  Why Make a List of Interests You Have? [Self-Improvement 26]

Walking doesn’t have to be only walking. For once you can do two things at the same time. Combine walking with something else.

9 ideas when to go for a walk

Going out just for a walk is a great idea similar to meditating. But you can combine walking with other activities. Here are some examples what you can do:

1. Walk when you are sleepy

Drink a cup of coffee or bring it with you and go for a 20-minute walk. Caffeine will kick in after about 20 to 40 minutes. You will get the invigorating boost from walking combined with the effects of caffeine.

2. Walk when you are angry

There is probably no better way to let off steam than go for a long walk. When emotions flare up, and you feel that the situation is not going in the right direction, take some time off and go for a walk. You can cool down and consider the point of view of the other side and think it through.

3. Walk when you need to think

Humans are walking animals. In our hunting and gathering days, our brains learned to be alert while we were moving. There may be threats, food, or mating opportunities. Use walking to boost your thinking and when you need to find new ideas or solutions to difficult problems.

Combine walking with idea-generating exercise. Before you go out, think of a topic for which you will generate ideas. When you are walking for 30 to 40 minutes, try to come up with as many ideas.

Use your phones voice recorder to capture the ideas you have generated. You can even try the voice to text feature so that your ideas will be in a neat text format after you complete your daily walking session.

Walking is the best possible exercise. Habituate yourself to walk very far. – Thomas Jefferson

4. Walking meetings

Thinking is something you do alone, but you can ask others to walk with you to discuss the issues you may have at work. Some teams and companies have walking meetings to be more creative.

Many high performers have been big fans of walking during the meetings. Scientists, inventors, writers, and many others have used walking to generate ideas and make their thinking processes clearer.

  • Mark Zuckerberg
  • Steve Jobs
  • Aristotle
  • Sigmund Freud
  • Harry S. Truman
  • Charles Dickens
  • Jeff Weiner
  • Henry Thoreau

As mentioned above, many entrepreneurs hold walking meetings. However, this depends on your geographic location and weather conditions. If you live in the colder areas, then there may be times when rain is falling sideways, and the temperature is below freezing.

In those situations, you may forget the habit of walking meetings. Set yourself repeating reminders around the time where the weather gets better in the spring to start scheduling walking meetings.

Read next:  The First 20 Hours: How to Learn Anything, Josh Kaufman [VIDEO]

5. Walk when you need to make phone calls

Productive people batch their smaller tasks into larger blocks of time. Phone calls are especially suited for batching. Make a list of people you have to call and estimate the time it would take. Go for a walk and make the phone calls.

To make it more convenient, use wireless headphones with a microphone. Some of the passersby may think you are talking to yourself but never mind that.

6. Walk to listen to audiobooks and podcasts

Become a sponge of new information. Walking is perfect for listening to audiobooks and podcasts. If you walk 40 minutes every day, then you will average 4 hours and 40 minutes per week. An average audiobook is somewhere between 7 to 10 hours long.

Even if you only listen to audiobooks while walking, you would finish 25 books per year.

7. Walk when traveling

You are traveling to a new location. Don’t take taxis or other transportation to explore the surroundings. Plan a walking tour using Google Maps. Walk, rest, eat for hours to get the feeling of the location you are visiting.

8. Walk when you take a break

The most effective breaks happen when you disconnect and move around outside with friends or colleagues. Try to be fully detached and be in nature or at least a park. Even if you don’t have a park nearby, walking on a city street is still better than no walking.

9. Walk with your loved ones

Go out for a walk with your family and friends. If possible, walk your kids to school or kindergarten. Take a few hours on the weekend and go to a nearby park. Or better yet, go to nature, hike the mountains or forests, whatever you like best.

walking quote Muir

In every walk with nature one receives far more than he seeks. – John Muir

Walking is human. We have done it for hundreds of thousands of years. There’s no reason to stop now. Try to find a least 20 minutes every day and go for a walk. Daily walking habit will improve your life tremendously.

Now get off the internet and go out! Oh… Wait… Before you go sign up for our daily tips.

The Scientific 7-Minute Workout

But what if you don’t want to leave your apartment? Maybe it’s raining, or there’s a blizzard outside. Here’s the 7-minute exercise that’s not fun, but effective.

The Scientific 7-Minute Workout, NYTimes.com.

The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.

The Scientific 7-Minute Workout - NYTimes.com

willpower booksDo you want to get your fitness level on track? Willpower books let you get more willpower. Dig into our list of books. Find out how willpower works and motivate yourself not to fall back to old ways.

 

_______________________________
Image by lindejesus

Send to your friend!

Priit Kallas

Founder of FixWillpower.com. I created FixWillpower to help you reach your goals.I have struggled my entire life to be consistent and avoid procrastination. The goal is to have a good life, do the things you love and get your results with minimum effort.FixWillpower website is about how I create motivation and productivity in my life.I write about the tools and techniques, best books, scientific research, and everything else that helps you move faster and stay on track.Minimum effort doesn’t mean slacking off. Minimum effort is about effectiveness and productivity. If there is a way to reach a goal in a shorter time or with less exertion, then you should use that.I will help you be smarter and reach goals faster. About FixWillpower

You may also like...

3 Responses

  1. April 22, 2013

    […] Improve Your Life #2: Go for a walk […]

  2. April 27, 2013

    […] Improve Your Life #2: Go for a walk […]

  3. May 6, 2013

    […] Improve Your Life #2: Go for a Walk […]

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

shares
Build you habits. Double your productivity and get results!

Build you habits. Double your productivity and get results!

Find out how to improve your willpower, avoid the pitfalls. and get a healthier and happier life.

Your best email

 
First name

 

You have Successfully Subscribed!