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MOVE: Walk it out! Why a daily walking practice can change your life.


Often times when we think of exercise, we envision driving to a gym, being drenched in sweat, or having a fitness instructor bark orders at us. Walking is often overlooked as an option for daily exercise, but it’s actually the most accessible form of exercise, and one of the easiest to keep as a daily practice.

Research shows walking for just 30 minutes a day can:

  • Help you maintain a healthy body weight
  • Enhance mental well-being
  • Improve blood pressure and blood sugar levels
  • Decrease your risk of coronary heart disease, osteoporosis, type 2 diabetes and certain cancers
  • Boost productivity, mental agility and creativity

Here are some ways to incorporate walking into your daily life:

The Quickie

When short on time, quick walks are ideal. Try drinking water to ensure plenty of trips to the bathroom and take the long way there! Or, use half of your 60-minute lunch break to walk with a co-worker and the other half to eat. Finally, ask your spouse or child to take a 15-minute walk outside with you, before or after dinner.

The Hippie

Leave the car at home and walk to get your errands done. You will save money on gas and help Mother Nature at the same time. If there are items on your “to-do” list that can be done on foot, lace up and go for it!

The Weekender

The weekend is the perfect time to plan a long walk. Start your weekend off right and turn on your favorite playlist or use the time to catch up with a friend or family member.

The Outdoor Outing

Plan an outing with friends or family members that will require a lot of walking. A nature hike, beach day, a day at the park or local sightseeing on foot are perfect ways to get out and enjoy.

The Mallrat

Find the farthest parking spot from your favorite stores and take the long walk inside. Leave the closer spots for those new moms who likely need the convenience of close parking.

The Drop Off

Set up a walking group that meets after you drop your kids at school. Invite several parents to join, so there is always a “sole-mate” to keep the date set!

The Competitor

Former athlete? Well, this one is for you. Gather a group of friends with pedometers and start a competitive walking group. Have each member donate $5 to $10 and at the end of a month, whoever took the most steps wins the cash!

Walking Tips:

  • Make walking a priority, your health matters!
  • Find a sole-mate or walking buddy who will help keep you on track.
  • Buy comfortable shoes. Most specialty running stores carry walking shoes and the staff is trained on how to fit you in the right shoe.
  • Wear a pedometer and aim for 10,000 steps a day!

Choose to incorporate walking into your everyday life to keep your body and mind, healthy and happy. When in doubt, walk it out.​

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