This is an outline from Coach Michelle’s weekly Facebook Live, view the full video here.

What’s the point?

• Many athletes feel that walking isn’t “exercise”
• Need to move away from “harder is better”, “no pain no gain” ideas

Research Suggests…

• Physical Benefits
  • Energy used for moderate-intensity walking & vigorous-intensity running resulted in similar reductions in risk for high blood pressure, high cholesterol, diabetes, heart disease
    • Walking is as good as running as long as E output is equal
  • A daily walk can reduce the risk of stroke, reduce the days spent in a hospital each year, lower risk of death by up to 39 percent (compared to no activity)
• Mental Benefits
  • Average of 60% increase in creative output…mind can wander leading to more “ah-ha” moments
  • 12 minutes of walking increases joviality, vigor, attentiveness, self-confidence vs same time spent sitting
  • A 10-minute walk may be just as good as a 45-minute workout when it comes to relieving the symptoms of anxiety and boosting mood

Personal Experience:

• Took 2wk vacation…averaged 6.5mi per day
  • Got in better “walking” condition day-by-day

• Hadn’t ran in several weeks…expected 1^st run back to feel rough
  • Felt great!  
  • Felt strong, no aches/pains, no elevated HR!!

To Implement…

• Look for ways to incorporate walking into your daily life
• Walk on recovery days
• To substitute a walk for a run, double the time
• Break up bouts of sitting w/ a 30min alarm