“Movement is life.” – Gerry Lane (Brad Pitt) from World War Z
It started about 2 years ago when Clint, a co-worker of mine asked if I wanted to walk with him and another co-worker during lunch. Why not.
As we were walking, he mentioned that he had been walking for a little while now. He didn’t want to die by the machine (computer). That has stuck with me ever since. I sit at the computer at least 9 hours a day. It was refreshing to step outside and get that break.
I’ve made an intentional effort to walk during lunch almost every day. I usually go during lunch. I even take a walk in the middle of the Florida summer! Everyone thinks I’m crazy, but I feel better (after I cool down). 🙂
Did you know that taking a 30 minute walk every day can significantly improve your health and well-being? Just 30 minutes – It’s true! This is especially true if you sit in an office or in front of a computer all day.
Here are 8 reasons why you should take a walk at lunchtime –
1. Great cardio – Taking a brisk walk to raise your heart rate slightly will not only improve your heart health but can also reduce body fat.
2. Walking gets you on your feet – And away from sitting. There are many health risks associated with sitting for long periods of time. It is strongly linked with increased mortality and metabolic syndrome, obesity, hip mobility issues, and negative cardiovascular effects.
3. Get Vitamin D – Noon is a perfect time to get the right rays for vitamin D production. Expose as much of your skin as possible without getting arrested or fired 🙂 30 minutes may be all you need each day to get your needed dose of vitamin D.
4. Clear your thoughts and improve your brain – Take time to listen to some music, a podcast or just enjoy the walk and clear your thoughts. Walking has extensive cognitive benefits, has been associated with cognitive control and academic performance in preadolescents, and (when done outdoors) has been shown to boost creativity in the young and healthy. Get out of the work mentality for 30 minutes – it’s refreshing!
5. Fresh air – Get a break from breathing that indoor air.
6. Eye break – Give your eyes a break from staring at the computer screen.
7. Build a relationship – If you don’t clear your thoughts solo, expand a relationship with someone. Walk with a co-worker, subordinate or manager to strengthen the relationship. It’s a great time to talk about things other than work. Walking with Clint has literally changed my life. The discussions we have not only made us better people, but open our minds to new things.
Additionally, having social interactions during the day is known to improve sleep, whereas people who are isolated during daytime experience an altered circadian rhythm (our internal, approximately 24-hour cycle of biochemical, physiological, and behavioral processes such as sleepiness). Which leads me to…
8. Improve sleep – Getting sun exposure throughout the day can help improve your sleep by increasing melatonin production, the sleep hormone. Sun exposure also normalizes our circadian rhythm.
BONUS REASON – Walking half an hour a day five days a week may raise your life expectancy by a year and a half.
If you want to get even more out of your walk, do it after you eat. This can improve the glycemic control, triglyceride levels and lower blood pressure.
If you can’t take a 30 minute walk during lunch, break the walks up into two 15 minute or three 10 minute walks.
That fresh air, sunlight and exercise can increase creativity, reduce stress, and make you feel happier. The most important thing is to do it consistently. Force yourself to get in the habit and do it every day. It’s so simple and so good for you! You don’t want to die by the machine, do you?
Here are 12 Things Successful People Do Before Breakfast
TAKEAWAY: Making a small change like walking every day could have a huge impact on your well-being.
7 DAY CHALLENGE: Take a 30 minute walk every day for the next 7 days.
QUESTION: What benefits haven’t I mentioned? What do you get out of walking?
Thanks for taking the time to read this. Now, I want to learn from you – share your questions, thoughts and stories!
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Thanks for reading it – glad you enjoyed! Have you been walking for 30 minutes every day?
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