Heart Health Series: Take a Walk!

Happy Wellness Wednesday!

Wellness Wednesday emails are designed to provide you with simple tools, information, and resources to encourage positive and healthy lifestyle choices. As a proud recipient of The Healthy Arizona Worksite Award, The Be Kind People Project is committed to the health and wellness of its employees, friends, and family.


Walk it out!

An easy way to practice heart-healthy habits is simply going for a walk! Going for a 30 to 60-minute walk multiple times a week can help improve cholesterol levels and decrease blood pressure. It can also help lower the risk of type 2 diabetes and improve the overall quality of life. Let’s learn about how walking keeps our hearts healthy!

When to walk?

The great thing about walking is how versatile it is – indoors or outdoors, anytime, anywhere! According to the American Heart Association, most adults should aim for around 150 minutes of moderate physical activity. An easy way to meet this goal is by walking 30 minutes at least five days a week. Here are some great ways to get in a quick walk throughout the day!

  • Make a walking playlist! Playing upbeat music is a great way to spice up a walk, especially if it’s early in the morning.
  • Don’t forget to stretch! It’s good to practice stretches and strengthening exercises to reduce tension in the foot and calf and make future walks more enjoyable.
  • Schedule a walking break. Keeping walking shoes close by and scheduling a quick break is a great way to get physical activity. Maybe take a walk after lunch!
  • Wear reflective clothing if walking early in the morning or later during the day.

Steps for Success

Walking doesn’t have to be a chore! It can be a great way to connect to your surroundings and get some vitamin D, don’t forget sunscreen, even in the winter. Here are some ways to keep walking exciting.

  • Bring a friend! An accountabila-buddy is a great way to stay healthy. Recruiting a friend to walk alongside or calling them up can help improve overall health and mood.
  • Weigh the benefits. Using hand weights is a great way to get both cardio and strength training in a daily walk. However, experts recommend not carrying them the entire walk as it may lead to injury.
  • Mind and body exercise. Practicing meditation while walking is a great way to get in movement and mindfulness. Paying attention to the environment, listening to music, or a guided meditation can help lower blood pressure and regulate inflammation and glucose metabolism.

Walking For Wellness

Walking is a simple way to stay healthy without a lot of equipment or special skills. Every hour of walking increases life expectancy by around two hours! Here are more benefits of walking:

  • Maintain heart health by improving blood pressure, blood sugar, and cholesterol levels.
  • Lowers risk of developing osteoporosis and increases bone strength.
  • Reduce the risk of dementia and improve memory.
  • Improve mental well-being and reduce the risk of depression.

American Heart Health Month!

Be sure to take care of your heart today and every day! This American Heart Month, be sure to check out the American Heart Association for helpful resources to take care of YOU. There’s even a resource on how to find certified heart-healthy foods in your local grocery store, click here for more!

Published on February 16, 2022
By Krysta Flores, National Manager of Online Learning

Questions? Comments? Want to contribute to the Wellness Wednesday Bulletin?
Send your ideas to Krysta Flores at krysta@bkpp.org.

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