My Mind, My Body, My Journey™ 

According to cell phone GPS data Americans have been walking less since 2019. There are many theories as to why people are walking less, such as the pandemic, increased remote work, and the increased flexibility of online shopping and/or curbside pickup services being offered. Walking has many benefits such as:

• Burning calories, which can assist with losing weight and/or maintaining current weight.
• Strengthening your heart, walking at least 30 minutes a day for five days a week can reduce your risk for coronary heart disease.
• Lower blood sugar, walking after eating can help lower your blood sugar.
• Joint protection, walking can help lubricate and strengthen the muscles that support your joints.
• Boosts immune health, walking may reduce your risk of developing a cold or flu.
• Boost energy levels, walking when tired may be a more effective method to increase your energy when compared to grabbing a cup of coffee.
• Improve your mood, walking can help reduce anxiety, depression, and negative moods. It can also help increase your self-esteem and encourage socialization with others.
• Tone your legs, walking can strengthen the muscles in your legs. You can increase the effects on your legs by incorporating squats, lunges, and leg curls into your walking workout.
• Creative thinking, walking can help clear your thoughts which can help you think more creatively. Many companies have implemented walking meetings to help with productivity at work and promote wellness in the workplace.

Safety is important to consider when walking as many people have barriers relating to community safety, availability of sidewalks, and reckless drivers. Ways to stay safe when walking include:

• Walking in areas specific for pedestrians, such as parks, walking trails, and hiking paths. Try to seek out well-lit areas, or work with your elected officials to ensure that these locations remain well-lit.
• When walking in the evening or early morning, wear reflective items or carry a flashlight so cars can see you.
• Wear shoes with good arch support and wear loose and comfortable clothing.
• Stay hydrated while walking and wear sunscreen regardless of the weather condition (i.e., cloudy) or your skin tone.

If you want to walk more, you can walk with a group or incorporate walking in your daily life. Things such as taking the stairs, completing errands on foot, or parking farther in the lot can help increase your daily steps, movement, and activity levels.

In addition to the need to increase walking, many Americans need to increase movement due to living a sedentary lifestyle. Those who have jobs that require you to sit for more than 4 hours a day are at increased risk for both physical and mental health conditions. Prolonged sitting has been associated with:

• Discomfort in your shoulders, neck, legs, buttocks, lower back, and wrists.
• Slower metabolism, particularly after eating.
• Changes in blood flow in the lower extremities, which can increase the risk of clotting and or leg swelling.
• High blood pressure.
• Increased fatigue and feelings of exhaustion.
• Reduced creativity and problem-solving skills.

In addition to walking staying active is a good method to combat the impacts of prolonged sitting. If you can try including different exercises in your day such as cardio and strength training. People with office jobs or those who work from home can try to avoid sitting down all day. Some useful tips include:

• Using standing workstations, particularly those which can be lowered into a sitting position, can be beneficial. If your employer will not provide a standing workstation and you do not wish to purchase one for yourself, you can try rotating between sitting and standing throughout the workday.
• Incorporating stretching or arm rolls throughout the day can be beneficial.
• Try modified yoga or Pilates exercises at your workstation.
• Consider having walking meetings or in-person conversations if you share an office with other team members.
• Incorporate massages if feasible such as chair massages, spa massages, or even medical massages.

As we adjust from the recent pandemic and increased luxuries provided through online ordering and curbside delivery, we can still make the effort for movement to be a part of our lifestyle through discipline, conscious efforts, and consistency.

Wishing you health and happiness