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December 2, 2018: Walking

My weekly Get Your Stuff Together Sunday email series gives you one actionable focus for the week that will make your life a little easier.

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Getting in more activity doesn’t have to be so hard. Just walk. That’s it! This week, we’re going to talk about walking and what it is such a good idea for your health.

It may not give you the strength of weight training or the speed of running, but the power of walking should not be underestimated. It's a great place to start on your fitness journey and an easy way to get your heart pumping.

Walking technique (for real)

Believe it or not walking has proper technique to maximize the health benefits. Here’s how to do it right:

  • Keep your head up, looking forward

  • Relax your neck, shoulders, and back

  • Swing your arms with a slight bend in your elbows or pump your arms

  • Tighten your back muscles slightly and straighten your back

  • Roll your foot from heel to toe

It’s healthy

Regular walking helps you maintain a healthy weight, prevents or manages various chronic and acute conditions, strengthens bones and muscles, improves your mood, and improves your balance and coordination. All for doing something so normal! A New England Journal of Medicine study found that 30 minutes of walking a day lowered the risk of cardiovascular disease by 30% compared to those that did not walk.

It’s convenient

The beautiful thing about walking is you can do it anywhere. If the weather is bad, you can take it inside. We've all seen the ladies at the mall power walking. It’s not just for the retirees! Grab your shoes and take a few laps while you window shop. I do it all the time since I live right by a mall.

Do you have a dog? Burn some of his energy and yours and take him out for a few blocks or on a pedestrian-friendly trail. Walking even gets your creative juices flowing. So, if you're in a rut, take a walk. You'll feel so much better!

Next Sunday, we’ll talk about choosing healthy side dishes, which can come in handy as we continue through the holiday season when you entertain more.

Do you have a friend who could stand to G(her)ST? Feel free to forward this!

I hope you have a wonderful week,


Kelly Morgan, Ph.D.

Tsirona -

My weekly GYSTS email give you one actionable thing to do for the week that will make you life a little easier. As "they" say, "Fail to plan; plan to fail." Get these emails (and more!) delivered right to your inbox by clicking HERE.