Walk it out

Walk it out
Simple, effective, free and convenient. Walking may just be the perfect form of exercise. Let’s explore the many benefits of walking and ways to introduce it to your daily routine.

Want the benefits?

  • Low-impact – joint-friendly but still packed with cardiovascular and muscle-building benefits when done regularly
  • Can be done anywhere, anytime
  • Helps reduce the risk of chronic disease as a form of cardiovascular exercise
  • Assists with boosting immune function
  • Helps to improve general health & wellbeing
  • Getting out in nature in a natural mood booster 

Walk it out challenge:  Build up your steps by going for a walk for 10 minutes after each meal. Not only will It help you to burn off some of those calories, but studies have also shown it can help to manage your blood sugar levels, not to mention you will also be creating a powerful habit. If you have 3 meals a day and walk for 10 minutes after each meal it equates to a total of 30 minutes of walking per day, 3.5 hours per week!

Walk and talk: Take your catch-ups outside to enjoy the many benefits of walking and being outside in the fresh air. Whether you are walking with a friend, making a phone call or taking your meeting out of the office and into nature for a walk, you will reap the benefits of walking.

Set a goal: Some of us just love a bit of competition! Compete with yourself by improving your step count each day. This is a simple way to track your movement and is as simple as wearing either a smart watch, your phone or a pedometer that will count your steps. Set yourself a goal each day or week and get moving. We also love apps like Map My Walk, Walkmeter and Strava that can track your walks and give you access to a strong community that can help motivate and encourage you along the way.

Simple swaps: Simple swaps can make a huge difference in how much movement you are getting in a day. Think parking a little further away, taking the stairs instead of the elevator, choosing to walk to work or walking the kids to school instead of jumping in the car. All of these are incredibly easy and effective ways to up your daily steps.


Map out a short walk around the block at home and at work and aim to get out the door and walk this lap after a meal today, or anytime you need to make a phone call. You will be amazed at how you feel after these short bursts of movement.

Looking for more inspiration? Follow @embodyme_daily or sign up The Weekly to discover more ways to create your own Daily Rituals for Self Care each week.