Day Two - Movement
Today's challenge is to simply go for a walk. Walking is an easy exercise that most people can undertake, has low entry costs, allows some valuable time outdoors, and offers social connection.
There is some debate about cumulative daily step targets. Still, you should generally aim for 10,000-12,000 steps, above the current Australian average of 7,400 steps per person, but please remember that any steps, no matter how small, make a difference. If you are keen to meet the physical activity guidelines of 30 minutes of moderate physical exercise by walking, this will represent 3,000-4,000 'brisk' steps. Also, in the walking world, speed matters, and you should be able to hear your breath as you walk or if you're a numbers person its 100 steps per minute.
How can a regular walking habit help? According to the World Health Organisation, physical inactivity is the fourth leading risk factor for death in the world. Our society has become increasingly sedentary, and in many ways, we have made life too easy at the expense of movement, with currently four out of five Australians failing to meet the recommended physical guidelines. Beyond the cardiovascular benefits of walking, there are numerous other benefits including an increase in creativity when you walk 1, the impact of walking helps promote improved cognition2 and finally walking for as little as twelve minutes can help improve your mood.3
Remember the biggest gain is from those who move from doing nothing to doing something.
Reference
Stanford study finds walking improves creativity walking-vs-sitting
Fitter adults have fitter brains. the fast and the curious
Walking facilitates positive affect positive mental health
Further reading
Read: Mindful Walking: Walk Your Way to Mental and Physical Well-Being Hugh O’Donovan. 2015
Watch: TED why_not_walk_it_out
Listen: Why walking is a super power you did not know walking-is-the-superpower
** Disclaimer – Part of the Build Your Ideal Day Program – 30 Day challenge by Duncan Young. All content and media on the Build Your Ideal Day Website is for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.
