The Benefits Of Walking Are Worth A Little Effort

The list of health benefits of walking is endless. 

Doctors call walking “the best exercise one can get.”

Just got out of the hospital? In recovery from an injury?

If not - - are there any valid excuses for not taking advantage of this highly beneficial activity?

Whatever the reason: I invite you to start a walking routine right away. Why? Because the benefits of walking are not only endless - they are also easily available - anytime, anywhere.

Thomas Lammeyer/

It’s the most natural thing to do for human beings. No equipment needed - yes, you can walk barefoot around your home. Well okay, some good walking shoes would help if you take your new best hobby outdoors. And wear comfortable clothing.

No skills required - just put one foot in front of the other. Repeat.

The only other thing needed is the


Let me count the benefits of walking…

  1. Walking strengthens your heart
  2. Walking is good for your brain  
  3. Walking makes your bones stronger
  4. Walking elevates your mood and fights depression 
  5. Walking reduces risk of breast cancer
  6. Walking reduces risk of colon cancer
  7. Walking helps prevent diabetes type II
  8. Walking is good for weight loss
  9. Walking promotes proper blood flow
  10. Walking improves sleep
  11. Walking builds muscles
  12. Walking is easy on your joints

I’ll stop here. You get the idea…

No matter what your current level of physical activity is, walking is the easiest exercise you can do to increase your mobility and thereby your overall freedom of movement.

How to begin a fitness walking program 

With all the reasons given above, you know you want to begin the easiest senior health program of all, but don't know where to start… 

First off, start out slow and easy. Just walk out the door. Walk for 10 minutes, and walk back. That's it? Yes, 20 minutes total. That's all. Do this every day - or most days - for a week.

If this was easy for you, add five minutes to your walks next week (for a total walking time of 25 minutes). Keep adding 5 minutes until you are walking as long as desired. Make it fun!

If you do miss a day, it’s okay. Just keep your walking shoes in sight for the next day.

Pay attention to your posture. Walk tall. Keep your body straight. Hold your head up and eyes forward. Maintain your shoulders relaxed. Tighten your core (abdominal muscles) and buttocks and fall into a natural stride.

Be sure to drink plenty of water before, during, and after walking. Okay, for a short 20 minute walk you don’t have to take liquids with you…

The following is extremely important for seniors: 

Incorporate a warm up, cool down and stretching into your routine.

Start your walk at a slow pace, stop and do a few warm up drills. Then walk for the desired length of time. Cool down with a slower pace toward the end and stretch well after your walk. Stretching will assist in injury prevention. It is VITAL.

You should walk fast enough to elevate your heart rate, but you should not be gasping for air.

After your walk you will feel great - the sense of accomplishment is invaluable.

People think the toughest thing about starting a fitness program is developing a habit. I disagree. Walking daily (a minimum of 5 to 6 days a week is a good goal) for about three weeks will help form your new habit. 

As long as you keep the benefits of walking in your mind’s eye and make the exercise FUN, you will start looking forward to your new daily activity.

Want to double the fun? Find a walking buddy. Or two. More fun…

Repeat this procedure daily for the next 21 days, and it will likely have become a habit. And a very good habit it is, indeed. Isn’t that the greatest?

Most other sites leave it at that. They inform, but fail to create a sense of urgency. So seniors end up not getting the exercise they desperately need. offers a different approach.

I am a senior like you. I know time flies and I can’t afford to keep looking for more and more information, in hopes of finding the magic cure, potion, gadget that miraculously gives me senior health and fitness.

The benefits of walking are undeniable - and the time to act is NOW. What are you waiting for?

Looking for extra encouragement? Contact me.

Or read the page on Health Behavior Change to find out how incredibly simple and easy it is to assure yourself of the benefits of walking.

I have said it before…

MOST of the diseases, chronic conditions, ailments that we as seniors develop are CAUSED BY POOR DIET AND LACK OF EXERCISE. 

They are ‘lifestyle diseases’ that can be vastly improved - even reversed or eliminated - by simply making some changes.

Want to go for a short walk right now?

Just leave the computer on this page, get up, put the shoes on, be back to your computer in 25 minutes.

No problem. No excuse. You will love yourself for it. You’ll be proud you went for that little walk.

Let others talk the talk. You walk the walk...

P.S. Please be sure that if you have any real health concerns or medical conditions, consult your doctor prior to enjoying the benefits of walking.

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