How Daily Walks Can Give You these 9 Great Benefits

How Daily Walks Can Give You these 9 Great Benefits

 Why you should start walking every day!

It’s not necessary to train like an Olympic athlete to be healthy. In fact, too much exercise is actually less healthy. 

The maximum health benefits from exercise can be reached with a modest routine. 

Doing more will make you fitter, but not healthier. You also increase the likelihood of injury.

 Walking is a natural activity that almost anyone can do. There are numerous health benefits to be gained from regular, brisk walking. Your overall health, brain, waistline, and mental health are all enhanced by walking.

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This is the ideal walking pattern as it encourages you to contract the quadriceps muscles to lock and stabilize the knee for a better grip on the ground. It also ensures a stable knee at heel strike, that moment where the heel is in full contact with the ground.

Do not forget to put on comfortable shoes or footwear that absorbs impact especially when you are walking on concrete. The spine is subjected to an impact of three to four times your body weight as your heel strikes the ground.


Bring a walking stick or a cane to stabilize yourself if it is grass or uneven ground you are walking through. Not bad for keeping away stray territorial pet dogs in the neighborhood! If necessary because of some physical difficulty, use a walker! It will ensure your safety and stability while enjoying the walk.

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Walk your way to good health

1.      Control blood glucose levels. A 15-minute walk after a meal has been shown to lower blood sugar in those with glucose control issues. 

The risk of type-2 diabetes is lowered by 60% in those that walk daily.

2.      Walking enhances brain health. What better way to keep that brain working? Walking has been shown to boost grades, memory, and creativity. Who knew you could get smarter, slimmer, and healthier from the simple act of taking a walk?

3.      Walking is a great opportunity to think and make decisions. A brisk walk takes you out of your home or office. A change in scenery can clear your mind and provide the mental space necessary to make a wise decision.

4.      Strengthen your heart. Even a modest pace is enough to keep your heart in good shape. 

Walking has been shown to lower levels of bad cholesterol while raising good cholesterol. 

Walking is also good for your blood pressure. Walking reduces your risk of heart attacks and stroke. Thirty minutes a day is all it takes. 

5. Control weight. A walk won’t undo the ravages of a triple bacon cheeseburger, but it does burn a few calories. More importantly, walking helps to keep your metabolism in shape. Excess calories are dealt with more effectively.

6. Walking is cheap and easy. Aside from a pair of shoes, and even shoes are optional, you don’t need anything to go for a walk. There’s no complex skill to learn or expensive equipment to purchase. 

Walking is an option for nearly anyone, regardless of age or current fitness level. 

It’s easy on your joints and carries a minimal risk of injury.

7.      Lift your mood. If you’re feeling a little blue, a short walk can give a needed boost to your morale. Those that walk regularly report having a better mood than those that don’t.

8.      Reduce stress. Take walk the next time you’re feeling stressed. Walking attacks stress in two ways. It can take your mind off your challenges. It also metabolizes the biochemical and neurotransmitters that create the physiological feelings and symptoms of stress.

9.      Increase your lifespan. The number of years you can expect to gain from 2.5 hours of walking each week is at least 3-4. Not bad for results from an activity that most people find enjoyable.

New Year has just passed us. How is your New Year’s resolution going? 

 Imagine how much you could strengthen your health with a New Year’s resolution to walk for 30 minutes at least four times each week. 

Let go of your belief that you need to sweat and strain at the gym to be healthy. Exercise can be more comfortable than that. It can be a great quality time with a loved one or loved ones!

 Add a daily walk to your routine. After dinner is an ideal time. Take the entire family out for a stroll each evening. Take your beloved fur baby for a walk. They’ll love you more for it. 

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You will all benefit from and enjoy the time spent together. If you regularly avoid exercise, a simple walking routine can be an effective way to get the exercise you need without the headache of driving to a gym.

Until the next article!

A Practical Guide to Managing Foot & Ankle Pain

A Practical Guide to Managing Foot & Ankle Pain


Now available on Kindle and Paperback:  

 Another book published on Amazon. Foot and Ankle pain is a relevant topic, not just for athletes but for all ages. Once the foot hurts, it alters the body’s biomechanics and the pain cycle begins.
Shared in this book are practical approaches for managing foot and ankle. Physical Therapy exercises done for pain with foot and ankle pain. It takes careful consideration to be able to function better, increase strength, balance, and postural tolerance. 
Features practical ways to cope with it, using either heat or cold for symptom relief.
A foot problem is a significant problem. It affects the tasks of daily living. Walking, running, going up and down steps, driving and the simple joys of life as participating in social and recreational activities we love. 
How about a towel to strengthen the foot and toes? And what’s more? Ankle alphabets, static and dynamic exercises with eyes closed and eyes open can change the intensity of an ankle exercise. And, there’s more here!
Cold therapy for the foot and ankle. A frozen water bottleCorn syrup cold packs. Homemade excellent cold packs. Learn about it here.
Just a few of the helpful tips I share in this book.
The injuries of the ankle and feet are most common in athletes.
Approximately 21% of these injuries have prolonged morbidity. Each year, millions of Americans come to the podiatrist’s office and complain about swelling, pain, stiffness, and various deformities.
In elderly people, osteoarthritis is a major cause of ankle and foot injuries. It can involve any bone. It causes swelling of the joints and bone enlargement. It is necessary for healthcare professionals to diagnose and treat these injuries appropriately.

How about a towel to strengthen the foot and toes? 

And what’s more? Ankle alphabets, static and dynamic exercises with eyes closed and eyes open can change the intensity of an ankle exercise. And, there’s more here!

Different types of therapeutic exercises are recommended to relieve the pain and strengthen ankle joints. It includes plantar fascia stretches, wall pushes, towel pickup, Achilles tendon stretches.

Cold therapy for the foot and ankle. A frozen water bottleCorn syrup cold packs. Homemade excellent cold packs. Learn about it here.

A frozen water bottle comes in very handy especially with foot pain from the bottom of the foot. 

With a frozen water bottle placed on the floor, the foot is placed on top and rolled forward and backward with a manageable pressure for pain relief. 

This simple cryotherapy technique has two benefits: The benefit of a stretch of the longitudinal arch of the foot, as the foot is pushed down. Secondly, the benefit of cold therapy/cryo treatment to help ease pain from inflammation, tenderness of the plantar surface of the foot.

The wonders of an Airex Foam in managing foot and ankle pain.


I am a big fan of the Airex foam when it comes to rehabilitating people with ankle instability, weakness, deficits.

The soft, wavering surface forces the muscles of the lower legs, knees, ankle to contract subsequently during balance shifts to stay in the upright position.

It is low impact and optimizes stimulation, a challenge to the anti-gravity muscles. 

There are more Airex Foam exercises featured in this book. The degree of activity intensity can be further challenged by eye-opening or closing.

With the eyes closed, the brain has to work more to keep a body upright. When doing exercises with eyes open or closed, make sure you have something that you can hold on to for safety. 

Eyes closed exercises. This can be done with visual elimination to make a foam exercise more challenging.


1. Step up on the foam with feet close together.

2. Place arms across chest, eyes open. 

3. Slowly turn the trunk L side, hold this position for 5 secs.

4. Repeat said activity now facing the right side.

5. If you feel dizzy or too unstable on your feet, have somebody “spot you’ for safety.

6. Repeat this exercise as many times as able throughout the day.

Just a few of the helpful tips I share in this book. 
I hope the simple tips I shared in this book, here can help someone.

Send me your thoughts!

This book is also available in Spanish:

Available on Kindle, Paperback & Audiobook



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