My client Rhonda was sick of the workout routine.  Even though I write an individual workout plan for each of our sessions—she was bored.  And I’ve learned listening to my clients is the key to helping them successfully reach their fitness and health goals.  If she’s bored, then it’s time to change things up!  I suggested a simple outdoor walk.  Yes, it’s that simple.  A walk. And guess what?  Walking has incredible benefits for our body. Some call it a wonder drug!  Here’s 5 benefits to help you make walking a priority in your daily routine:

1. Your Heart! Walking is one of the best exercises for improving your heart health. In fact, walking just 30 min a day can reduce the risk of heart disease and stroke by a whopping 35%. Walking helps with weight loss, blood pressure, increasing your metabolism and reducing cholesterol. Start with just a short 15-minute walk in your neighborhood after a meal and gently work up to 30 minutes.

2. Your Mind! Walking calms the mind and can significantly reduce stress, anxiety and even depression. Even a 15-minute walk can have a great effect on the way we feel.  Take in the fresh air, sunshine and be grateful for your  beautiful environment.  Listen for the birds, check out some flowers or a tree.  Or if in a city, check out the architecture of a building or the opening of a new space. I like to think of or find 5 things I am thankful for on every walk and say them out loud.  You’ll be amazed at how this gratefulness changes the way you see things and how others see you, too! Give it a try! I’m thankful for you!

3. Your Joints! Motion is lotion! It has been found that walking reduces arthritis-related pain and  walking can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis by lubricating them and strengthening the muscles that support them.

4. Your Blood Sugar! When you do moderate exercise, like walking, it makes your heart beat a little faster and you breathe a little harder. Your muscles use more glucose, the sugar in your blood stream.  Over time, this can lower your blood sugar levels. It also makes the insulin in your body work better. You’ll get these benefits for hours after your walk!

5. Your Immune System! Regularly going for a walk can benefit your immune system by helping immune cells to perform effectively, by increasing blood flow, reducing stress and inflammation, and strengthening antibodies. It gets the blood circulating and helps the white blood cells in the immune system roam around the body as needed. Stress can also suppress the effectiveness of the immune system. Walking helps relieve stress.  Reduced inflammation allows the immune system to perform better. Even just 15 minutes a day, with its anti-inflammatory effect, can give the immune system a great boost!