Improve Your Life #2: Go for a Walk
Do you want to have more energy and be more creative?
It doesn’t matter if you go to a gym or run every other day. Go out and walk for 20 to 30 minutes and you will feel better. Walking has tremendous health benefits and helps you clear your head.
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 possibel? Get 20 minutes of exercise every day. This 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 over do it. Fast walking, 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.
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, you will reap long-lasting health benefits which include:
- 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%
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 on 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 bad weather, just bad clothing.
You don’t need a destination or a path to follow. Just walk 10 to 15 minutes in any direction and then just 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 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.
Now get off the internet and go out! Oh… Wait… Before you go sign up for our daily tips.
- Original study: Walking Versus Running for Hypertension, Cholesterol, and Diabetes Mellitus Risk Reduction
- Guardian article: Brisk walk healthier than running – scientists
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 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.
Do 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.
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