Staying Active: Little by Little, It Adds Up
Image Canva/@pouncetothrive
Staying active doesn't always have to be about pushing for a high number.
The idea of "staying active" immediately brings to my mind a single, exhausting goal of 10,000 daily steps. I learned recently, however, that advice originated from a marketing campaign for a Japanese pedometer. But it’s easy to reach your walking goals in Japan, isn’t it?
My family and I averaged over 20,000 steps nearly every day during our recent trip to Tokyo! We walked wherever we needed to go, and only took public transportation for destinations much too far to reach. Walking in Japan, as in other well-planned cities and towns, is a natural part of life. You simply have to walk to get from place to place.
But back home in South Carolina, it seems to be more of a challenge. Fortunately, while it’s certainly true that walking 10,000 steps a day is incredibly beneficial for your longevity, the good news is that staying active doesn't always have to be about pushing for a high number.
And you don’t have to travel to Japan to do it. Sometimes, staying active can be about a quiet moment of reflection, a mindful walk, or even just a 10-minute stroll. I don’t always try to “work out” while I’m walking. It adds up, though!
I’m lucky enough to live near a beach, so I’ve promised myself I’ll go for a meditative, silent walk on the sand this week. It’s a private gesture to remember and mentally honor our fallen heroes over Memorial Day weekend.
It doesn’t have to be Memorial Day, however, to take a meditative walk. Any day can still be more about clearing your head and taking in fresh air and sunshine than the numbers on your Fitbit.
Join me by taking a silent walk on a beach, through a forest path, or around your neighborhood.
You could also find a labyrinth nearby (believe it or not, I’ve got a well-designed and maintained labyrinth near my house), or create one organically in your backyard, and mindfully navigate the path a few times.
Take a bike ride or a jog without headphones. Even a 15-minute session with an indoor peddler can be taken with intention.
Image/Canva @pouncetothrive
When you’re ready to tackle your “30 minutes a day five days a week” as recommended, but you’re like me and tend avoid walking because you think you need to find an entire hour to make it count, you can absolutely break it up into smaller time chunks.
I recently enjoyed this article from NC Blue Cross Blue Shield about how a walk can help with stress.
What it made clear is that even 10-minute quick strolls are extremely beneficial, especially after a meal. I found this article from the Cleveland Clinic helpful to understand how and why walking after a meal is so good for you.
If you can’t get outside, I get it. Sometimes the heat or the neighborhood environment makes a walk outside challenging.
Sometimes I just march in front of Youtube on my ipad. Here’s a 10-minute video that you can use to march in place indoors after your meals this week. Watch here ➜
Usually it’s the heat that keeps me from walking, but cold will make me chicken out, too.
I know, I know, I just need a good coat and warm socks.
Staying motivated to stay active whether inside or out is the key to meeting your exercise goals. If you need a nudge, what if you knew that exercise is not only good for your physical body but also essential for the health of your brain?
This study out of Johns Hopkins indicates that adding walking every day to your routine can decrease your risk of dementia by up to 69 percent. Even a little exercise is better than none. That’s enough to get me out the door!
Whether it’s 10 minutes at a time just to take a mental break, or if you’re out for a 30-minute or longer power walk, there's simply nothing better for your brain than getting more exercise. This TED Talk does a great job of sharing the long-term benefits of regular exercise for your brain.
Also, this Mel Robbins podcast helped to motivate me to move more. It shows that movement and strength can improve at any age. It’s no secret that I really like Mel’s work. You might enjoy it, too.
It’s abundantly clear: we need to keep moving. It’s good for our bodies, our brain’s health, and certainly for our mental well-being.
Some days, I’m energetic and get out there to race around my neighborhood. Other days, I barely stroll outside in my pajamas for a bit of sunshine.
But every little bit adds up.
Every step.
Every breath of fresh air.
Every ray of sunshine.
You are worth it.
Let’s keep at it. Our futures selves with thank us.
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