Your Best Life

First answer this: Do you want to live your best life? Do you want to live your life to your fullest potential? If yes - walking will help you accomplish this. Even at age 70-80, you'll be able to enjoy fun outdoor adventures with your family and precious baby grandchildren.... that is, if you're old enough to have them!

You probably won't be climbing Mount Everest at age 70 but you can still enjoy an active lifestyle like hiking, biking, or kayaking with friends, or playing with your furry friends around the park.

The more you move, the stronger you become - to twist, bend, stretch, lift, and play. It was so sad hearing about my grandpa's health decline due to lack of activity. After a few years he ended up being isolated because he'd lost his ability to really move around. He passed long before he should have. This isn't a happy way to live.

Walking Safety

• Drink 1 cup of water before you go. Depending on the climate & length of walk, drink more water during & always after a walk.

• Wear shoes with minimal cushion, but with arch support to help your feet perform better. Don't wear narrow toe box shoes, as toes need room to function properly and help balance you.

• After walking, stretch your calves, shins, quadriceps (front, upper leg), and hamstring (back, upper leg).

• Wear a hat or use sunscreen even if it's cloudy.

• Night walking can be unsafe, so walk in your neighborhood. Or, walk in a well lit & popular trail with a friend. If you don't have a reflective vest, wear light colors.

Best Walking Methods

Walking can improve the quality of your life, and help you have a better life. These are some of the ways that I've been walking. FYI: I researched several health & fitness sites to confirm these to be the best methods to walk. Note: a normal, un-hurried walking pace should = 1,000 steps every 10 minutes.

1. Studies show 30-40 minute brisk walks are healthier than slow paced walks.

2. Taking 2 walks/day at 25 minutes each, has the best health benefits.

3. Brisk walk - 3 miles/hour = 20 minutes/1 mile. Walk 40 minutes = this can help your body burn fat instead of blood sugar. This pace will help you build endurance the longer you walk. You could combine this with #7 below.

4. Very brisk walk - 4 miles/hour = 15 minutes/1 mile. Walk 40 minutes = this pace will help your heart & cardiovascular health. Or split your walk into brisk & very brisk.

5. Breathing - at a brisk pace you should be able to talk, but not sing. At very brisk it may be difficult to finish a sentence. Your endurance and cardio heart health will improve with practice.

6. Beginners - start by walking 15-30 minutes/day for 5 days/week. Start at a comfortable pace and work your way up.

7. Interval walking - one study shows interval walking reduces health care costs by 20% + 50% lower blood pressure. Walk 3 minutes at normal speed close to a brisk walk, then 3 minutes very briskly. Repeat for 20-30 minutes.

8. Work more muscles & balance - alternate between walking forward & backward on even ground. Repeat for 30 min.

9. Walking inside - if you can't walk outside because it's pouring rain, use a YouTube walking workout at home.

10. FYI: The info below was gathered from personal experience, medical studies, and trusted medical sources. I'm not a medical professional - but I have 25 years of improving my health and I practice what I preach. However, everyone is different so please talk to your doctor.

Improves Mood - Lowers Stress

Do you feel anxious or stressed? Go for a walk in nature for the best results. Walking can also ease loneliness while increasing self-esteem & self-confidence. Being active releases your happy hormones: dopamine, endorphins, serotonin. Walking will also decrease the stress hormone cortisol. It's an overall mood & mental health booster.

Recommended: Walk briskly for 30 minutes, 3-5 days/week. Or, do 25 minutes in the morning & again in the evening. 60 minutes of walking in nature will decrease the stress activation in your brain. 12 Stress Kicking Habits.

Improves Mental Strength

Walking improves your focus since you're getting more oxygen to the brain. With focus, you'll also increase productivity & creativity. Thinking, language, and memory are all improved by consistent walking or physical activity. Better mental health will give you the feeling of over all wellbeing.

Recommended: Brisk walk for 40 minutes, 3 times/week. To reduce risk of Alzheimers & Dementia by 25%, walk a 4 mile/hour speed for 30 minutes/day.

Lowers Risk of Chronic Disease

If you can walk 8,200 steps - you'll lower your risk of these chronic diseases significantly: type 2 diabetes, hypertension (high blood pressure), obesity, sleep apnea, GERD gastroesophageal reflux disease, and others. See up top: Best Walking Methods. 8,200 steps at a 4 minute/mile pace would require a walk for 83 minutes. Option: split that into 2 walks.

Recommended: To lower your risk of chronic diseases, brisk walk for at least one hour, 1-2 times/week.

Improves Heart Health

Walking helps boost heart health by lowering your blood pressure & the risk of heart disease. You can lower your systolic blood pressure by .45 points if you walk 1,000 steps.

Recommended: To lower your risk of heart attack & stroke by 30% - walk briskly for 30 minutes, 5 times/week. Older adults reduced risk of heart disease, heart failure & stroke by an extra 14% by walking 500 extra steps - about 5 minutes more.

Improves Sleep

To improve sleep, take a walk in the morning daylight (sunny or cloudy) to keep your internal clock on track. Get quality sleep by walking which helps lower stress so you can relax, and have less pain & inflammation. Exercising and being active 5-6 days/week helps you process melatonin, your sleep hormone for better sleep.

Recommended: Walk briskly 30 minutes, 5 times/week. Or, 20 minutes in the morning and again after dinner for extra help with digestion, blood sugar, and weight.

Lack of Sleep Makes You Looney Tunes.

Boosts Energy

I know this sounds backwards - but the more you move, the more energy you have. Boost your energy by walking briskly - you'll breathe in more oxygen & strengthen your lungs & heart, which in turn elevates epinephrin the hormone that regulates energy. Blood flow also improves, moving oxygen & nutrients so you feel energized.

Recommended: 10 minutes of stair walking increases energy more than a small cup of coffee. Walk briskly 30 minutes, 5 times/week. Or, 20 minutes in the morning and again after dinner.

Keeps Bones & Body Healthy

Most activities like walking are weight bearing which help keep your bones strong & healthy. Therefore, it helps slow the loss of bone resulting in osteoporosis. Your lower spine, hips and leg bones get healthier from walking. Consistent daily movement benefits your entire body.

With stronger legs, back, and abdominal muscles you improve balance - so you're more able to stand up from the floor and catch yourself from falling. Flexibility also improves - decreasing stiffness so you can really have some fun. Plus, you'll have little or no inflammation or pain. A must read: Build Muscle/Bone, Stay Youthful Beyond 60.

Recommended: To prevent bone loss & improve bone density, take a 30 minute brisk walk, 3-5 times/week.

Reduces Joint Pain

Walking is considered a low-impact activity and doesn't pound or stress your joints. It improves blood flow, range of motion, and strengthens muscles which support your joints. Walking reduces or eliminates joint pain especially for people with various types of arthritis as well as those with bone & muscle health conditions. Fibromyalgia sufferers can also see reductions in pain, fatigue, and other symptoms.

Recommended: A brisk walk for at least 10 minutes per day totaling 1 hour/week can turn a disability into possibility. And, it reduces joint pain. Why only 10 minutes? Work your way up to 20 or 30 minutes per day, 3-5 times/week. You'll thank me for your new found freedom.

Improves Digestion

To improve digestion & lower blood sugar levels - wait 5-30 minutes after eating, then walk for 10-15 minutes (online sources vary as to time). I walk or do chores for 30 minutes. Walking instead of coffee also helps keep you regular.... unless you're a total cheese hog! Walking works the abdominal muscles, and keeps the spinal cord more flexible, especially the lower back.

Recommended: Walking after a meal is especially helpful if you've had a large meal, a meal with a fair amount of sugars, or after the last meal of the day.

Improves Immune System

Moderate intensity activity like brisk walking improves the immune system by increasing white blood cells - the immunity cells & our internal defense system against germs, viruses, and diseases. A strong immune system attacks the bugs, lowering our risk of getting sick from infectious diseases. And if we do get sick, we'll also recover faster.

Recommended: Walk briskly 30 minutes, 3-5 times/week. Or, walk 20 minutes in the morning and again after dinner for extra fighting power against disease.

Better Quality of Life

Exercise/walking & physical activity are needed for you to live your best life, and in most cases a longer life. Add social engagement, purpose, and a healthier diet for your best chances of living a higher quality & fulfilling life. A 7.5 year study showed 22% fewer deaths from ANY cause just by increasing your number of steps by 1,000 - that's like 10 minutes/day.

Walking more is directly correlated to fewer deaths. Those who walked 5,500 steps almost daily - I'm going to guess 5-6 times/week - had a 49% less chance of dying from ANY health related cause. Those who walked 6,700 steps had a 49% less chance of dying from cardiovascular causes (that's with just walking, no other exercise).

Recommended: Since more health benefits are gained with 30 minutes of strength training 2-3 times/week - I personally recommend a 20-25 minute brisk walk twice daily or a 40 minute brisk walk at least 2-3 times/week, plus strength training, plus some other exercise (like Yoga for strength, flexibility, balance) or physical activity for at least 30 minutes. I used to think Yoga was all slow & stretchy. NOT so - it's tough and works everything.

Maintains Healthy Weight

Walking helps with weight management. Walking is free, can be done almost anywhere, and only requires a good pair of walking shoes. Walking controls blood sugar levels by making the muscles burn glucose for energy instead of storing it as fat.

Recommended: If you interested in loosing weight, a brisk walk for 25 minutes in the morning & evening are more beneficial than one longer walk.

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