I am a slow walker, but I never walk back.
– Abraham Lincoln
So many of us are eager to feel healthier and happier — and especially so now that we’re emerging from the toughest years of the pandemic. As a holistic health coach, I help my clients set achievable goals, often starting with doable steps to change sedentary routines.
Getting up off the couch can be the way to start; you do not have to take up weight training, running or long-distance bike riding to reap benefits. Once vertical, simply walking is one of the best things you can do for yourself — it’s all about movement, which we can think about separately from higher intensity exercise. Walking is completely free, wildly accessible, and is an anytime-option that affords a similar list of benefits to other popular forms of movement such as yoga or tai chi. Simple movement can lower blood pressure and cholesterol, reduce stress, support brain and heart health, and improve one’s outlook and sense of accomplishment.
Like any new or expanded activity, I recommend small steps toward end goals, with a keen eye on other factors in life that may be impeding progress. I encourage outdoor newbies to take a methodical approach to dipping a toe or two onto the sidewalk or nearby trail. Incremental steps toward increasing movement allow the body to adjust safely, and give sufficient space for recognizing minor benefits and improvements in everyday life. Any time you take on a new or expanded activity, starting small — even 15 minutes of walking, twice a week for the first week — is a great way to plant seeds for this budding new habit. Adding a third day and an additional five minutes to your second week builds momentum and motivation. Consider keeping a fitness journal to chart progress. And be flexible! Perhaps change the routine from time-to-time to suit your needs, your mood, and the weather. Have some fun by bringing a bag lunch and finding a good spot to sit and eat. Invite a friend; carry binoculars and check out birdlife up close. You could take photos of the same view each season and marvel, like I do, at the beauty of our natural surroundings.
There is no question that adults of all ages need higher intensity training. It can improve endurance, enhance the brain-body connection, and contribute to longevity. However, daily workouts of this caliber can overstress the body and dampen metabolism. Stress exacerbates inflammation, through regulatory effects on the immune system. Movement has amazing whole-body benefits. Science has proven physical gains, ranging from supporting brain health and cognition to balancing stress response signals. Whatever form of exercise you choose, true health involves a combined approach using varied dietary and lifestyle practices, in which movement plays a significant role.
I hope to see you on the trail soon. I’ll be the one with the dog!
Mary Daniel is a Certified Integrative Nutrition and Health Coach dedicated to the pursuit of good health for everyone. Through her business, Your One Precious Life, she partners with clients and communities and in the spirit of collaboration, paves the way for health transformations.
Interested in a free health consultation? Visit: www.youronepreciouslife.com or email mary@youronepreciouslife.com.
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