What You NEED to Do Before You Walk
The More You Move, The Healthier You’ll Be!
A few weeks ago, we talked about how being a “mover” throughout the day can significantly boosts your metabolism.
Being active during the day—not just during workouts—can increase your daily metabolic output by over 10%!
This kind of movement is called NEAT (Non-Exercise Activity Thermogenesis).
One simple way to boost your NEAT is to take a daily walk.
Why This Matters
Most women aren't getting enough physical activity. Only 22% of women ages 35–49, 17% of women ages 50–64, and just 11% of women over 65 meet the recommended guidelines for aerobic and muscle-strengthening activities. The long-term health implications of this are serious. Science has linked being inactive with higher risk of heart disease, type 2 diabetes, colon and lung cancers, and early death.
FITNESS SIMPLIFIED
Walking is a popular activity that has many health benefits.
But there are a few important things you need to know before you lace up your Asics for your next walk.
Fitness Tip To Make the Most of Your Walks
Warm up before your walks
Walking doesn’t build muscle mass or move your joints through a full range of motion.And if you walk a lot (like 2,000 steps per mile), it can actually strain weak joints or misaligned muscles.
This can lead to overuse injuries like IT band pain, shin spints, plantar fasciitis, or hip bursitis.
That’s why your primary focus for workouts should always be strength training.
But walking still has plenty of benefits!
Especially for boosting your N.E.A.T. and lowering stress.
Why You Should Walk:
Easy to Start: No equipment needed. Just step outside and go!
Great for Stress Relief: Walking triggers your parasympathetic nervous system, helping you de-stress.
Improves Blood Sugar Regulation: Especially when done after meals.
Adds Extra Movement: Helps prevent long periods of being sedentary.
If you’re planning to go on a nice long, brisk walk or hike, it’s smart to prepare your body with a good warm-up beforehand!
The Best Walking/Hiking Warm Up!
- Walking hip circles – Loosen up your hips for better mobility
- Walking quad stretch + forward lean – Open up your hip flexors & improve balance
- Sideways crossover hamstring stretch – Stretch your hamstrings while adding rotation
- Upper body diagonal arm swings (figure 8’s) – Get your shoulders & spine moving
Extra tip: Do 5-6 reps per side for each move. These moves aren’t just great for a warm-up - they’re excellent to do anytime! It’s a simple routine that targets the mobility of every major joint and also trains your balance and coordination. So many benefits!
Did You Know...
- Following a well balanced strength training program is the BEST way to support your favorite walking/hiking habit! By building stronger, more stable muscles, you’ll be less likely to trip and fall on uneven terrain or even encounter overuse injuries.
- There’s nothing magical about the “10,000 steps a day” recommendation. It’s simply an excellent target to aim for to ensure you’re moving plenty throughout the day.
- Struggle to maintain good posture while walking? Improving your core strength will help! Here’s an excellent beginner-friendly core training program.
NUTRITION SIMPLIFIED
Perfectionism with nutrition is a huge struggle for many women.
You might be extremely focused on your eating choices one day, while the next day feels like a complete mess.
Nutrition Tip of The Week
Eat Your PROs — PROtein + PROduce.
What do you do when meals feel messy or rushed and you can’t create the “perfect” meal?
Go back to the basics…
“Eat Your PRO’s” - PROtein + PROduce.
These are the nutrients that matter the most for your health.
A simple guide to help you is to aim to get at least ONE protein and ONE fruit or veggie on your plate.
If you’re low on time or energy, use leftovers from the day before and add in a quick fruit or veggie.It may not be the “perfect” meal.
But it’s much better than skipping a meal or just grabbing a granola bar.
Here’s a super simple idea that uses PROs and comes together fast…
Easiest Chicken Salad
More “in a pinch” PRO-filled meals:
- Orange Banana Green Smoothie
- Cup of Greek yogurt + strawberries
- Barbecued chicken thighs + bagged salad kit
MINDSET SIMPLIFIED
It’s easy for that sneaky perfectionist mindset to float to the surface, especially with food and fitness.
You might think, “If I’m going to do this, I should do it perfectly.
”But here’s something wise I once heard:
“Capability does not equal capacity.”
Just because you’re capable of doing something doesn’t mean you have the time or energy for it right now.
Life happens.Maybe it’s an injury, travel, or just a rough day.Instead of aiming for perfection, ask yourself:
“What can I still do today?”
Then do that simple thing.
You’re not just building a stronger body, you’re also growing in:
- Patience
- Perseverance
- Letting go of perfectionism
- Contentment
There will always be a gap between what’s possible and what’s “perfect”.
And that’s okay!
Mindset Tip of the Week
Progress Over Perfection
THE TAKEAWAY
Even small steps (literally and figuratively) count when it comes to your health. Remember: A little something is far better than all-or-nothing. Focus on what you can do today!
- Warm up before your walks
- Eat Your PROs — PROtein + PROduce
- Progress Over Perfection
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 420. 10,000 Steps a Day: The Shocking Truth About Walking and What to do NOW
Ep 256. The Truth About Walking: Can it Keep You Feeling young and Pain Free?
Ep 208. How to Stop Panicking When You Get Off Track
SPECIAL RESOURCE
Feel great on your next walk or hike! These simple stretches can be performed outside just before you embark on your next walk or hike, helping to prevent ankle and knee injuries and to fully energize you for a great experience. These moves will take less than 5 minutes, but it will make all the difference in the world!
Warm Up Stretches Before Walk or Hike - Prevent Injuries & Feel Energized!
Until next week... Be strong
