Walking Towards a Longer Life!

walkingI find my morning walks so enjoyable, relaxing and therapeutic that I decided to do some research on the benefits of walking. I must admit I was surprised by all of the health and other benefits associated with this simple activity, including extending your life!

I really enjoy the solitude and mental cleansing of a good brisk walk. I find myself coming up with more ideas during my walk than any other time of the day. My creativity is definitely heightened!

Also, you never know what you’re going to see. The other morning I was strolling down the street, looked up and there was deer nibbling on my neighbor’s lawn. The deer glanced up at me and continued on with its meal.

The research validated all of my feelings plus provided me with some even more fascinating information. For instance;

A study in “Archives of Internal Medicine” showed that exercise levels directly related to years lived…, they found that 30 minutes of walking a day adds an average of 1.3 healthy years to your life!






On average that 10,000 steps = 4.7 miles?


10,000 steps is the daily recommended amount of steps to maintain an active life style. Get a pedometer to get a feel for the distance. You will be surprised how quickly the steps add up! I find myself parking in the back of the lot to gain a few extra steps, and I definitely take the stairs whenever I can. The pedometer is a great motivator for not skimping on steps.

With my morning exercise routine I typically get in about 17,000 steps each day. Of course consult your physician before making any physical lifestyle changes, and start slow!

Here are some of the benefits of walking that I came across.

  • It helps with weight loss and maintaining weight loss
  • It can boost your mood and help ease anxiety
  • It can help improve mental focus and productivity
  • Walking outdoors allows you to breathe fresh air and get vitamin D from the sun
  • It can help reduce the risk of coronary heart disease
  • It can help improve blood pressure and blood sugar levels
  • It can help reduce the risk of osteoporosis
  • It can help reduce the risk of breast and colon cancer
  • It can help you get a better night’s sleep
  • It’s  a form of meditation that lets you get in touch with the inner you
  • It can help lower “bad” cholesterol and raise “good” cholesterol
  • If you’re quitting smoking it can help cut down on cigarette cravings
  • It can help boost your immune system and reduce routine coughs and colds
  • It can help increase muscle tone and bone density
  • It can help create greater sexual desire and satisfaction!


Walking is very easy to get started with; there is no expensive equipment to buy or hefty membership fees to pay. Make sure to get a good pair of shoes and wear comfortable clothing, preferably performance wear to help keep you cool in the summer heat.

As I mentioned I enjoy the solitude, but you may want to enlist some walking partners and help keep each other motivated. Also walking your dog daily is a great way to keep up your routine, and your dog will love it too!

I try to walk at least 20 minutes in the morning 3 days a week, and on Sunday mornings expand to between 3 and 5 miles. I also mix in exercise on the elliptical to get my heart rate going a little higher, and some sort of strength training 5 days a week.

You should walk at a brisk pace, which is generally fast enough so you can talk, but not sing. As a longer term goal, shoot for at least 30 minutes of physical activity each day. If you can’t do it all at once, try breaking it up into two 15-minute sessions or three 10-minute sessions spread throughout the day.

If this is completely new to you, start slowly by taking short walks a couple of days per week. Gradually build up to walking 30 minutes every day. Try adding 250 to 500 steps each week; working your way up to 10,000 steps per day!

Take some simple precautions to keep yourself safe and healthy while enjoying your walking routine. Walk on sidewalks, trails or other areas away from traffic, and walk with caution and alertness when crossing streets. Don’t get so lost in your thoughts that you don’t notice cars whizzing by!

To add a touch of personalization to your walks; try a personalized performance t-shirt.  These shirts are made of a light weight material with AquaFX wicking technology and Freshcare antimicrobial treatment. This simply means it helps keep you cooler and cuts down on bacteria and odors!

My "All Sports" Personalized Neon Green Performance Tee

My “All Sports” Personalized Neon Green Performance Tee

Of course you can personalize these shirts with your favorite photos, custom designs or anything you want. Go ahead; take a familiar face with you on your walks!

To personalized your own performance shirt click the link below.


A walking routine is easy to get started with, just put one foot in front of the other and begin walking towards a longer life!

Until next time,

bjg signature



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Categories: Health

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