Walking as a Healthy Habit

 What if I told you that you have something inside you that will naturally improve your digestion, reduce risk of diabetes, improve your sleep and slow down aging… It’s Walking! 
Walking is the most underrated health hack that there is here is why you need to get your 10,000 daily steps in. 

Walking daily:

• Plays a role in hormone regulations, including key hormones involved in digestion such as insulin and leptin.  These hormones are essential for managing blood sugar levels, appetite and feelings of fullness.
• Activates deep abdominal muscles and stimulates peptides in the intestines to be released.  Exercises causes these hormones to be released and it controls the movements of the bowels (healthy poops!) and helps to maintain stable blood sugars.
• Aids in the regulation of cortisol levels, which is the main hormone released during times of high stress, and it is crucial in the body’s “fight or flight” response. Walking helps to reduce cortisol, that can interfere with sleep
• It reduces the risk of Type 2 diabetes, by improving insulin sensitivity and better regulating the blood sugar.
• Enhances nutrient absorption by increasing your heart rate.  When the heart pumps more blood throughout the body, the tissues and organs all receive nutrients to better function.
• Walking outdoors, especially in the morning, helps to reset your internal clock and supports your circadian rhythm to be more in tune with the natural light cycles of the sun. 
• Is associated with improved brain function, and reduced cognitive decline.  It stimulates that release of certain proteins that support brain health. 

How much walking is needed to reap these benefits?
Engaging in a 10 minute walk after meals supports regular blood sugar regulation and can help to improve all of the above mentioned things! If you have more time, 30-40 minutes of a brisk walk, can improve cardiovascular function, and overall body and brain health.  And, it’s good for your waistline.
Tips to get more steps in:

• Opt for the stairs- make it a habit to skip the elevator for those quick level changes
• Park further away in lots
• Talk and walk- when meeting a friend to catch up, go for a walk instead of a coffee or a meal.
• Integrate movement at work.  Whether you are at a desk at an office or at home, take short breaks every 30-60 minutes and get 5 minutes of walking in
• Stride while waiting.  When waiting for an appointment or a dinner reservation, instead of sitting, get a few steps in around the office or just outside.