The excuses for why people don’t exercise range from they don’t like going to gyms, the yoga class schedule conflicts with their work schedule, the idea of jumping in a pool at 6 a.m. doesn’t thrill them and so on. But, what about walking? Walking is convenient, free and you can do it just about anywhere and anytime.Health Benefits of Walking

Walking not only provides the amount of daily physical activity recommended for good health, it helps with weight loss and even reduces stress. It has been proven that walking just 21 minutes each day can cut your risk of heart disease by 30 percent. A University of Utah study in 2014 found that for every minute of brisk walking that women did throughout the day, they lowered their risk of obesity by five percent.

Although it is recommended to see a doctor before beginning any physical activity, most people don’t need to do so before they begin walking. Getting started is easy! Here are a few basics to get you started out on the right foot.

Good Shoes

You want shoes that provide proper support, flexibility and cushioning.  The three most common types of walking shoes focus on providing stability, cushioned and motion control.  A good walking or running shoe store will be able to tell you your type of gait and fit you with the best walking shoe to meet your needs.

Take your old sneakers with you when you are shopping for new shoes. Your worn-out shoes tell a lot about how you walk.

Proper Clothes
Walking clothes should be comfortable and loose-fitting to allow good movement. Secure pockets are ideal on pants or jackets so you can carry necessities such as keys.

Dressing in climate appropriate layers is ideal. In warmer weather, polypropylene shirts help wick sweat away from the body. In cooler climates, insulating layers of polar fleece or wool are best to keep you warm. Regardless of your climate, socks made from 100 percent cotton keep feet dry and can prevent blisters.

Don’t forget to protect your head! A hat will both prevent sun exposure and/or keeping you from losing heat.

Represent Keller Williams while you’re out strutting your stuff. Order your wellness gear and talk to your wellness ambassador about organizing group fitness activities. If your market center doesn’t have an ambassador yet, consider filling the role yourself! The positive change in your market center can start with you. Apply today!

Walking Techniques

Ideally, here's how you'll look when you're walking: You’re looking forward with your head up, not looking at the ground.Your neck, shoulders and back are relaxed.You're swinging your arms with a slight bend in your elbows. Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.You're walking smoothly, rolling your foot from heel to toe.

Plan Your Route

If you have your route planned it makes it difficult for an, “I don’t have time” argument to win. For example, map a walk near your office to do during your lunch break. With a plan, you can easily accommodate a 25-minute walk during the day.

Incorporating Fitness into Your Workday

If you have stairs at work, opt to take them instead of the elevator.

Use a standing desk if available.

Walk and Talk: conduct walking meetings when the meeting topic allows for it.

Bring a fitness ball to work.

Park your car in the farthest spot.

KW Wellness In Action

KW Wellness ambassador Mary Kay Mooney of the Brentwood (Calif.) market center holds morning walking sessions with her team where they practice scripts on their walks. “We have an awesome walking group each Friday with anywhere from 5 to 20 people,” Mooney says. “We have a great paved trail that runs along a creek behind our office. We walk about two miles every Friday and have been doing this for almost a year and half.

Mooney also works with a vendor that sponsors the walks and brings a healthy snack for everyone afterwards. “I acknowledge the vendor for sponsoring the activity by placing a sign with their logo in the company kitchen,” Mooney says.

“We have some agents that are mentors and/or ALC members that invite new associates to join us,” Mooney says. “It is a great way for them to talk and ask questions in a casual setting. Being out on the trail and in a casual setting I feel makes it easier for agents to open up with each other and work out many issues and also brainstorm with some great ideas.”

When they had BOLD running, many agents walked together and practice their scripts back and forth with each other while walking.

Currently, Mooney’s team is engaged in their third 10,000 step challenge. “It is very competitive,” she says. “There are two teams with captains and they motivate each other all day long to "get your steps in" by text, email, video and just bugging each other around the office. This is our third challenge. Agents love it!”

Ready to Start?

You don’t have to burden yourself with an overwhelming fitness regime to reap the health rewards of walking. Begin modestly, establish realistic goals and keep a record of your efforts. There are even apps and fitness watches that take the pain out of tasking, and they actually turn accountability into an enjoyable benefit. Get out and take a walk, enjoy the road ahead of you. Your body and mind will thank you for it.