Take a healthy walk to stress less: Move to improve your well-being.
More than 10 years ago, just five words scared office workers around the world: “sitting is the new smoking.” Still, many people in the United States walk less than before. Spending long days sitting can take its toll over time, negatively impacting the body and mind.
Research from the American Heart Association shows that 1 in 4 adults in the US sit for more than 8 hours each day, increasing the risk of cardiovascular disease, obesity, type 2 diabetes, certain cancers and premature death.
It is common to feel overwhelmed by the demands of everyday life. However, simply adding 20 minutes of daily physical activity can reduce the risk of disease and improve mental health, according to research published in JAMA Internal Medicine.
Additionally, being physically active brings many long-term benefits.
Keep your mind alert as you age; Studies show that higher levels of physical activity are related to better attention, learning, working memory, and problem solving.
It also reduces the risk of depression and increases an overall feeling of joy.
Research continues to show that physical activity, such as walking, reduces stress, improves mood, and promotes overall well-being.
This year, in honor of “National Walk Day,” created by the American Heart Association more than 10 years ago to encourage more movement throughout the day and help people live longer, healthier lives, one step at a time, consider these ideas to get your body moving to help reduce stress, improve sleep, lift your mood, and support mental and physical health.
Get into nature
Putting on a comfortable pair of walking shoes and getting outdoors is an easy way to incorporate more movement into your life.
Walking outdoors has the added benefit of helping to reduce stress, improve mood, and boost cardiovascular health. Sunlight also provides a boost of vitamin D and immune boosting.
make it fun
Think of movement as something you give to yourself by moving more your way. When you choose activities you enjoy, it’s easier to make them part of your day. If you can’t find 20 minutes to walk outside, even small movements can help.
Walking in place at a brisk pace, going up and down the stairs in your home, finding a quick line dance routine, or even taking seated exercises and stretch breaks throughout the day can help you feel more refreshed and ready to take on everyday tasks, like cooking and running errands.
Walk with a furry friend
Pets can be a great motivator to get moving. Plus, taking your furry friend for a walk can support heart health, reduce stress, and increase overall happiness.
In fact, a study published in the “Journal of Physical Activity and Health” shows that dog owners are 34% more likely to achieve their fitness goals and perform the recommended amount of physical activity than those who do not have a dog.
Walking with your pet can also lead to greater social connection, such as meeting neighbors or other pet owners.
Hit the pavement with a friend
Walking alone can be good for introspection, but having a friend, family member, or coworker with you can make the time go by faster and add connection to your routine.
Explore a green area, a coastal area, or an indoor shopping center to find a new way to walk. If a loved one is not available to accompany you, make a phone call while walking or hold a meeting or conference call outdoors if your work allows.
Every step counts. Visit Heart.org/movemore for more tips to get moving.
