Walk 15 Minutes a Day and Reap the Benefits


“Walk 15 Minutes a Day and Reap the Benefits” by Joan Y. Edwards

Walk. Walk. Walk.

Walk with Joan. Walk. Walk. Walk.

On January 4, 2013 I wrote “8 Reasons You Should Walk in 2013.” I told you I used to walk but I hadn’t been able to talk myself into it again. I blocked the idea of walking and fought from every possible angle. Once I told myself two things, it transformed my fight into fuel to help me walk consistently.

You say: “Tell us what those two things were.”

  1. I could walk easily in my house for 15 minutes. No excuses that it’s too hot, too cold, too scary, too dark, too early, too late, or other excuses.
  2. I could walk 15 minutes before I go on the internet and before I eat breakfast. For motivation, I know myself well enough to realize if I said, walk 15 minutes before you go to the Internet, it would work. I made that my rule. I don’t like to walk on a full stomach, so I added the idea to walk my 15 minutes before breakfast, too.

I walked 15 minutes a day for two months. I stopped for 14 days when I had a cold. When I went to the doctor, I had lost 5 pounds and dropped my cholesterol 100 points.

In November, 2012 the doctor told me my cholesterol was very high.  When I went for my checkup the last of February, three months later, it was 100 points lower. Part of that could have been because I’ve eaten more veggie plates when I go out to eat. I also cut down on the amount of ice cream I eat. I eat fewer eggs and use artificial eggs and link sausage with less cholesterol. When you look for ways you can do it, instead of asking yourself why you can’t do it, it’s a lot simpler and takes less energy. Fighting it takes much more energy than walking itself.

Since January 4, 2013, I walked 15 minutes 71 times in 82 days. I’m working on adding another 15 minutes in the afternoon or evening. I’ve done that 5 times. I’ll have to figure out a way to motivate me to do it consistently. Each time I walk 15 minutes I put the number on my calendar. The first time I walk I put a 1 for that day.  If I walk twice that day, then I put 1 and 2 for that date. If I walk 15 minutes the next day, I put a 3 for that date.

If you’re not walking, I hope you’ll try it. Walk 5 minutes, 10 minutes, 15 minutes, or more. Perhaps your stove has a timer. Below is a link for an online stopwatch timer. Set it for the time you think you can make it and go for it. Each little bit you walk, helps make it easier to walk a little longer. It sends those sweet, healthy endorphins to your brain. It helps your immune system. It make you feel good. It helps you solve problems. It increase your brain power. It gives you a feeling of satisfaction. It will give you a feeling of well-being. So go ahead, try it. Walk.

To celebrate my success in walking, I’m writing this post for you and me. If you’re willing to walk 5, 10, or 15 minutes a day for 10 days, leave a comment below. At the end of 10 days, please come back and reply to your first comment, telling the outcome. How much did you walk? Pat yourself on the back each time you walk.

On Friday, April 5, 2013 (I wasn’t specific here…so I’ll say after midnight) I’ll choose a random winner to receive a paperback copy of Flip Flap Floodle or a free logo about Walking 15 Minutes a Day to put on your email, on your website or blog. You can print a copy to put on your mirror. When you write down that you’re going to do it, you create a vision of you succeeding, and before long you’ve done it. It makes you accountable. Say it’s okay if you walk. And it’s okay if you don’t. That may stop the inner fighting. It worked for me.

Walk alone or with someone. Walk inside your house. Walk outside your house. Just walk.

Listen to music while you walk. Listen to a book on tape while you walk. Sing hymns while you walk. Recite your favorite poems while you walk. Just walk.

April 4, 2013 is National Walking Day. How appropriate and timely for us! Walk 15 Minutes a day and reap the benefits.

Related Resources:

  1. Debra Ford. “Walking Just 15 Minutes a Day Can Have Profound Beneficial Health Benefits:” http://www.examiner.com/article/walking-just-15-minutes-a-day-can-have-profound-beneficial-health-benefits
  2. Dr. Andrea Pennington. “What Are the Health Benefits of Walking 15 Minutes a Day?” http://www.sharecare.com/question/what-health-benefits-walking-15-day
  3. Mayo Clinic Staff. “Walking: Trim your waistline, improve your health:” http://www.mayoclinic.com/health/walking/HQ01612
  4. Nicole Nichols.”Reasons to Walk Yourself Fit:” http://www.sparkpeople.com/resource/fitness_articles.asp?id=1199
  5. Online Stopwatch.com. “Stopwatch – Countdown Timer:” http://www.online-stopwatch.com/countdown-timer/

Celebrate you.
Never Give Up
Joan Y. Edwards

Hear Flip’s Song. Flip Flap Floodle, the happy little duck who Never Gives Up, even inside Mr. Fox’s belly
Amazon http://www.amazon.com/Flip-Flap-Floodle-Joan-Edwards/dp/1594572852/
Barnes & Noble http://www.barnesandnoble.com/s/flip-flap-floodle?r=1

Website: http://www.joanyedwards.com
Coming in June 2015: Joan’s Elder Care Guide 4RV Publishing.

Copyright © 2013 Joan Y. Edwards. All rights reserved.

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19 Responses

  1. Joan,
    I’m enjoying walking the underground tunnel at Duke University Hospital to visit my husband. I also like walking the halls and finding my way around by following the signs. Patients in the pulmonary unit walk the halls frequently to strenthen their lungs. It’s great to see so many patients exercising in the halls. I saw one little girl on a tricycle and a nurse pushing her IV pole. The little girl seemed to have forgotten she was sick! Hooray for the positive powers of exercise.

    Like

    • Dear Linda,
      Hurray for the positive powers of exercise. It’s great that you’re enjoying walking the underground tunnel at Duke University Hospital to visit your husband, Scotty. I hope Scotty continues lungs continue to improve so that he can walk on his own again, soon. I know your walking helps keep you less stressed and keeps your thinking in gear to support him. How cool that they have a tricycle for a little girl in the hospital. That is so great. Such a simple thing! I’m praying for you and Scotty. Thanks for commenting. I hope you’ll come back on April 5th and tell us how more details about how your walking is helping you.

      Celebrate the caring people in the hospital.
      Celebrate your loving care for your husband
      Never Give Up
      Joan Y. Edwards

      Like

  2. I am in, Joan! I am so proud of you for walking every day!

    Like

    • Dear Becky,
      I’m glad you’re in. Thanks for being proud of me for walking almost every day. I look forward to hearing from you on April 5th.

      Celebrate you.
      Never Give Up
      Joan Y. Edwards

      Like

  3. Walking is really a great activity. I walk two miles each morning, rain or shine, up and down hill! Many days I question my sanity, but if I don’t walk, my body complains. Loudly. I think out helps mtg RA, too!
    Maureen

    Like

    • Dear Maureen,
      I know I’m really going to have to step up to keep up with you. I’m so happy and proud of you for walking 2 miles every day come rain or shine. Just like the postman. I do not question your sanity at all. It’s wonderful that you’re giving your body this gift! I admire you very much. I hope you’ll come back on April 5th and tell us other reasons to walk and tell us you did your two miles every day. Yee Haw for you.

      Celebrate your walking two miles every day.
      Never Give Up
      Joan Y. Edwards

      Like

  4. Good for you Joan. I’m trying to walk more also.

    Like

    • Dear Susan,
      Thank you. I’m glad you are trying to walk more, too. Just a little at a time, makes a big difference. Thanks for writing.

      Celebrate you each time you walk
      Never Give Up
      Joan Y. Edwards

      Like

  5. Well done, Joan. You are doing two things right: determination, and recording your progress. It’s very motivating to draw a graph of how you improve over the months. (Easy if you use Excel).
    As for me, I walk when I can, but it’s painful. Going for a hip chop soon, actually on my daughter’s birthday. A few months ago, she shattered her ankle and has bits of metal in there. So, I made a date with her. We’ll go for a RUN together on her next birthday!
    🙂
    Bob

    ————————————————–
    Dr Bob Rich
    http://bobswriting.com
    http://anxietyanddepression-help.com
    http://mudsmith.net
    MY BEST BOOK JUST PUBLISHED: http://bobswriting.com/ascending.html
    Commit random acts of kindness
    —————————————————

    Like

    • Dear Dr. Bob,
      Thanks. I’m not so sure I was determined at first. But perhaps when the way was clear to how I could do it, then I became determined to do it. You’re right, keeping a record helps me see where I am in reaching my goal. Sometimes your body gets used to a pattern and does it automatically, with no inner fighting. I’m sorry that your hip and your daughter’s ankle are in distress. Going to the hospital on her birthday together is definitely doing a brave thing together. I’ll say a few extra prayers for you and for your daughter that the operations are successful. Thanks for writing.

      Celebrate you and your bravery
      Never Give Up
      Joan Y. Edwards

      Like

  6. Congrats! Joan. Now I’m really feeling guilty for talking myself out of regular exercise. I really NEED it! Think I’ll try your approach of doing it BEFORE I can do something I really enjoy.

    Thanks!

    Like

    • Dear Jean,
      Thanks. It’s good to hear from you. I appreciate you writing a note. Feeling guilty might freeze you in your tracks. Accept yourself as fine just as you are. I’m glad you’re going to try doing the exercise before you do something that you love to do. It worked for me. That way you have a built-in reward system. Good luck. I look forward to hearing how you’ve done on April 5th.

      Celebrate you and all you do to help others.
      Never Give Up
      Joan Y. Edwards

      Like

  7. Well today is the day I will start my first walk. I haven’t done much but sit on the couch for over two years…time to get off my butt and get that heart pumping. I’m scared but excited. All it takes is doing it one time and then it becomes easier. Here I go…..

    Like

    • Dear Christi,
      I am proud of you for stating that today is the day you will start your first walk. I hope you succeed. Just do a little at a time. Hip Hip Hooray for you and your walking goal. Tomorrow will be easier. Please come back on April 5th and tell us how you are doing.
      Celebrate you.
      Never Give Up
      Joan Y. Edwards

      Like

  8. Hey Joan. Yay for you on doing your walking. I had gotten out of the habit of going to the gym regularly, so I signed up for “personal trainer” time. Having a veeerrrryyy pregnant trainer is quite a motivator. So I’ll sign up for your 15 minute walking program. I am playing golf tomorrow, which ought to allow me 15 minutes. I think our whole group rocks! Sarah

    Like

    • Dear Sarah,
      Thanks for writing. I am glad you are doing things to reactivate your exercise program Golf does indeed have a lot of walking, especially between holes. A personal trainer. What a great gift you are giving yourself!

      You are right. The people who read and comment on my blog do rock. I am so happy that each one of you found me.

      Celebrate you.
      Never Give Up
      Joan Y. Edwards

      Like

  9. Dear Commenters,
    1. Linda Andersen
    2. Becky Shillington
    3. Maureen Wartski
    4. Susan Hornbach
    5. Dr. Bob Rich
    6. Jean Hall
    7. Christi
    8. Sarah Maury Swan

    At midnight, on April 5th, there were 8 people who left a comment. Their names are listed above. Random.org chose number 1 which was Linda Andersen.

    Congratulations, Linda Andersen. You can receive a paperback copy of Flip Flap Floodle or a free logo about Walking 15 Minutes a Day to put on your email, on your website or blog. Please let me know your choice.

    Hip Hip Hooray for all the people who leave comments on my blog.
    I walked 15 minutes March 26-31st. I walked 30 minutes every day of April. Hooray for everyone who walked more than they did before March 26th.

    Celebrate you!
    Never Give Up
    Joan Y. Edwards

    Like

  10. Thank you Joan! I am thrilled to be a winner of your book, Flip Flap Floodle.

    Like

    • Dear Linda,
      Thank you for being excited about winning a copy of my book, Flip Flap Floodle. Flip is excited to be heading your way! Please let me know where you would like it sent. My email address is in the left-hand column.

      Celebrate you.
      Enjoy every minute of this day
      Never Give Up
      Joan Y. Edwards

      Like

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