Let’s get moving… How about a walk?

There are many benefits to walking.  By walking 30-60 minutes per day just 5-6 days per week you can:

  • Boost your mood
  • Improve your circulation
  • Inhale refreshing air into your lungs
  • Improve digestion
  • Enhance muscle tone in your legs, abdomen, and arms
  • Fire up your metabolism
  • Reduce your stress
  • Feel invigorated

So how can you fit a walk into your busy day?

  • Walk early in the morning with a friend or your dog- set the alarm 30-60 minutes earlier to add to your morning routine.
  • Walk during your lunch hour (bring comfortable shoes to work)
  • Get a walking group together to join up during your lunch hour or after work
  • Walk before or after dinner instead of watching TV
  • Walk during a phone call
  • Join a gym or purchase a treadmill to get that walk in
  • Take your child along for some fresh air and nature by pushing them along in a stroller

How To Motivate Yourself To Get Moving

  • Get a Fitbit or other tracking device to track your steps.

Some of the most popular of 2018:  Fitbit, Huawei Band 2 Pro, Honor Band 4, Garmin Vivosmart hr, TomTom Spark 3, and Amazfit Bip.

Some free walking apps of 2018:  MapMyWalk, Walkmeter Walking and Hiking GPS by Abvio, Fitbit App MobileTracker (no Fitbit required), and Argus by Azumio.

  • Get an accountability partner- someone/friend or family member to hold you accountable and encourage you when you don’t feel like walking.
  • Visualize yourself walking, breathing deep and feeling great doing it.
  • Listen to your favorite music or audible book while walking.
  • Keep track of your progress on a visible board or calendar-Track your progress and set up a reward program for yourself (maybe a new piece of clothing or shoes, a great book, or new music). Get creative!
  • Work with a Health and Wellness Coach to incorporate your new habits.


Getting Started

  • Plan a safe walking route (take your phone with you for safety).
  • Get a comfortable pair of walking shoes. Some of the best walking shoes of 2018 according to com:  Asics Gel Contend 4 and Neo 4, Ryka Sky, Saucony ProGrid Integrity ST2, and Reebok Walk Ultra 6 DMX.
  • Make sure you are staying hydrated by drinking at least 64 ounces of water per day (many sources recommend consuming more water as you increase your activity or in warmer weather).
  • Set up a schedule for yourself- start out slow and add more steps or time each week (For example- start out at a comfortable pace and walk for 5 minutes, then increase by 5 minutes each day until you have reached 20-30 minutes).

***If you have not exercised in a while; check with your Health Care Provider before beginning a new exercise program.

Challenging Yourself as You Progress

After you have developed a regular pattern of walking, how can you step it up a bit and challenge yourself to progress?

  • Increase your walking speed for a full minute and then return to regular speed at intervals throughout your walk.
  • After reaching a level of comfort with one full minute, increase it to two and continue to challenge yourself by increasing the speed by one full minute each day until you’re able to maintain the new speed for your entire walk.

Ways to add extra walking into your day:

  • Park farther away from your destination.
  • Take the stairs instead of the elevator.
  • Walk instead of driving or riding when you have the time.
  • Walk instead of standing still on moving sidewalks or escalators.

As you add little changes each day and week you will improve your health and build a healthier you.  You have the power to improve your health starting today.

Let’s get started! Sign up for your FREE get to know you call and you’ll have an opportunity to learn more about me, share your story, and discuss the areas in your life where you feel stuck. 


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All information contained on this website are for informational and educational purposes only, and is not intended to be taken as medical or other health advice. You should always seek the advice of your doctor or a qualified medical professional. IN THE CASE OF A MEDICAL EMERGENCY OR SUICIDAL THOUGHTS, IMMEDIATELY CALL 911.

Michelle Dudley

Michelle Dudley is a RN who is a National Board Certified Health and Wellness Coach. She believes in the power of individuals to change their own health through the thoughtful guidance and support of a coach. She lives near sunny Daytona Beach, Florida with her family and ball-chasing maniac, swimming enthusiast miniature Daschund, Bailey.

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