Category: physical activity, fitness, exercise

Why Walking is the Best Exercise for Heart Health

In today’s world, managing stress is crucial. Regular physical activity, like walking, plays a key role in mental well-being. Walking is easy, safe, low-cost, and suitable for all ages, improving heart health. Incorporating it into daily routines enhances fitness and reduces anxiety, promoting a healthier lifestyle for everyone.

updated September 21, 2025

I published this post during the COVID-19 pandemic. Now, in 2025 we have new stressors to deal with. Fortunately, stress managementt techniques work in many different situations, like regular physical activity.

Coping with stress by walking

We’re all struggling to cope with the stress of upended lives, risk of a new and menacing illness, economic instability, and an unpredictable future. Most of us are actively pursuing ways to take care of our bodies and minds so the stress doesn’t overwhelm us.

The Mayo Clinic reminds us that physical activity is one key way to do that.

Regular physical activity and exercise can help reduce anxiety and improve mood. Find an activity that includes movement, such as dance or exercise apps. Get outside, such as a nature trail or your own backyard.

Let’s go walking

I’ve had to adjust my activity routine since my dance studio is closed, as well as the recreation center, which I had just joined prior to the physical distancing protocol started.

I already liked to walk, so I have increased that to almost daily. I have a treadmill that I can use when the weather is not so nice, but I prefer to walk outside.

So in this post I’m going to share some photos from my walking journeys with reminders about the benefits of walking.

a walking trail at a park, sign advised social distancing
Multiple signs at the park reminded us to stay 6 feet apart, and everyone did.

Walking may be the best exercise

The best type of exercise is one that you will do regularly. Walking is considered one of the best choices because it’s easy, safe, and inexpensive.

Brisk walking can burn as many calories as running, but it is less likely to cause injuries than running or jogging. Walking doesn’t require training or special equipment, except for appropriate shoes.

feet in walking shoes, crossed on a bench

Walking is an aerobic and weight-bearing exercise, which is beneficial for your heart and helps prevent osteoporosis.

I like Skechers for walking. My husband is a fan of Hoka.

Whatever brand you wear, choose one that fits well and is comfortable; wear good socks to help prevent blisters.

Read more about taking care of your heart at this previous post.

Walking for Heart Health

7 Keys to a Healthy Heart

February is American Heart Month, highlighting heart health amidst Valentine’s Day. In this post I outline seven major types of heart diseases and risk factors such as smoking and hypertension. Recognizing heart problem symptoms is crucial. Maintaining heart health involves addressing risk factors with healthy lifestyle choices. Share this vital information.

Keep reading

Don’t stop walking

As we get older we may be tempted to walk less. But movement becomes even more import with advanced age.

People age 65 and older should get at least 2.5 hours of moderate aerobic exercise (such as brisk walking) every week. That averages out to about 30 minutes on most days of the week. 

a bright blue wood rocking chair on a porch
This rocker looked inviting but I kept walking.

Low-impact activities such as walking, biking, or swimming generally go easy on your joints.

handlebars of a bicycle, and iris flowers
Dr Aletha in her bicycle helmet

One day I biked instead of walked; a little harder to take photos though.

How to include physical activity in your daily routine.

  • Park the car farther away at work or stores.
  • Get off the bus one stop earlier and walk the rest of the way.
  • Walk to do errands.
a USPS truck parked on a street
The mail carrier was also out walking, part of his daily routine for sure.

Get going and keep going

Everyone can benefit from physical activity. For most people, it is possible to begin exercising on your own at a slow pace.

If you have never exercised before, start with a 10-minute period of light exercise. A brisk walk every day is a good first exercise.

Slowly increase how hard you exercise and for how long.

You can walk outdoors, at home on a treadmill, alone, or with friends and family.

Make it fun. Listen to music or books on tape while you walk or jog. Watch TV or a video while you exercise.

a geometric cat chalked on a sidewalk
chalk rainbow drawn on a sidewalk
a tiger face drawn with chalk on a sidewalk

The HEART of walking

Aerobic exercise causes you to breathe more deeply. It makes your heart work harder to pump blood. Aerobic exercise also raises your heart rate (which burns calories).

Examples of aerobic exercise include walking, jogging, running, dancing, swimming, and bicycling.

a bush with bright red blooms, shaped like a heart
I posted this photo on Facebook and someone commented that it is shaped like a heart. What do you think?
a sign says"never climb on goals"

This sign was on the fence at a soccer field, where it’s good advice.

But in life, I think if we “climb on our goals”, we’ll be more likely to reach them

Sometimes “goals” do fall over, hopefully not causing serious injury or death, but disappointment and discouragement.

If your goals fail, climb back and try again. Just not on the soccer field, please.

Coach’s Corner: Evaluate your fitness goals

As you consider your fitness, where are you compared to where you want to be?

What is keeping you from the fitness level you need and want?

What do you need to do to get you to the next level? When will you start?

Visit FamilyDoctor.org

The fitness advice in this post was taken from FamilyDoctor.org, the patient information site sponsored by the American Academy of Family Physicians, of which I am a member. Please visit the site for more advice about exercise, fitness, and other health concerns.

Exploring the HEART of fitness

I’d love for you to follow this blog and follow me on social media.

I share information and inspiration to help you transform challenges into opportunities for learning and growth.

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I enjoy seeing who is new to Watercress Words. When you subscribe, I will visit your blog or website. Thanks and see you next time.

Dr. Aletha

Winning Attitudes: Inspiration from Team USA

Team USA, managed by the US Olympic Committee, is a federally chartered nonprofit corporation without federal financial support. The world-class Olympic Training facility in Colorado Springs houses both Olympic and Paralympic athletes. The tour highlights the importance of physical activity, provides guidelines for optimal health, and shares winning attitudes. The facility is open for visits.

Did you know Team USA is not a government organization or agency? According to the United States Olympic Committee  (USOC) website, Team USA is

“a federally chartered nonprofit corporation and does not receive federal financial support (other than for select Paralympic military programs). Unlike most other nations, the United States does not have a sports ministry.”

USOC

“The USOC has two primary responsibilities in its oversight of Olympic and Paralympic sport in the United States.

  1. to generate resources in support of its mission, which is to help American athletes achieve sustained competitive excellence.
  2. to ensure organizational resources are wisely and effectively used to that end.”

A visit to Team USA in Colorado Springs

I toured the United States Olympic Training facility in Colorado Springs, Colorado. Both Olympic and Paralympic athletes train and live here. The facilities are state-of-the-art, modern, and open for visits and tours.

In this post I’m sharing my tour with you.

The Ancient Olympic GAmes sign
brief history of the Olympic Games

As much as I admire the elite athletes who comprise the Olympic team, the Paralympic athletes captivate my imagination.

These athletes  compete with, not  despite, significant physical impairments. Many of them play and compete in physically demanding sports without full use of their arms and legs; some don’t even have all of their arms and legs.

Lessons for sports and life

As we walked around the complex on a guided tour, I was reminded of the importance of physical activity for our physical and mental health.  Although there is conflicting advice on preventive health, all experts agree that physical activity is vital to achieving and maintaining optimal health and well-being.

click the image to access and download a copy of the guidelines

In the Top 10 Things to Know About the Second Edition of the Physical Activity Guidelines for Americans we learn

  • Adults caring for children this age should encourage active play (light, moderate, or vigorous intensity) and aim for at least 3 hours per day.
  • Each day, youth ages 6 through 17 need at least 60 minutes of moderate-to-vigorous activity to attain the most health benefits from physical activity.
  • To attain the most health benefits from physical activity, adults need at least 150 to 300 minutes of moderate-intensity aerobic activity, like brisk walking or fast dancing, each week. Adults also need muscle-strengthening activity, like lifting weights or doing push-ups, at least 2 days each week.
  • The first key guideline for adults is to move more and sit less.
  • New evidence shows that physical activity has immediate health benefits
  • We now know that any amount of physical activity has some health benefits. Americans can benefit from small amounts of moderate-to-vigorous physical activity throughout the day.
  • Medical studies show that exercise can prevent or improve many chronic health conditions and lack of exercise contributes to many diseases.
  • Physical activity may reduce the risk of cancers of the breast, colon, uterus, prostate and pancreas.
  • Regular exercise may help prevent diabetes and heart disease.
  • Exercise relieves joint and back pain due to arthritis.
  • Depression is improved with physical activity .

Winning Attitudes

As we walked through the  USA Shooting area I picked up a flyer titled “Winning Attitudes”, which I’m sharing with you along with my photos.

I hope they will encourage you to develop a “winning attitude” in all areas of your life.

lesson 1

Become excited, confident, and enthusiastic about your goals.

statue of four athletes jumping

lesson 2

True confidence is based on the thoroughness of preparation. 

Olympic work out room

lesson 3

Winners have the ability to look inside themselves and find that special dream.

lesson 4

Winners focus on solutions, not problems.

wheelchairs
wheelchairs adapted for playing

lesson 5

Winners have positive attitudes in all elements of their lives. The more you think about, talk about, and write about a thing happening, the greater the certainty of that thing happening.

vehicle
on display in the Hall of Fame

lesson 6

Goals should identify minimum performance levels. They should never limit your performance.

swimming pool
a real “olympic sized” swimming pool

lesson 7

Real winners are champions in life, not just in sports.

two champion athletes
Runner Tyson Gay and gymnast Mary Lou Retton in the Hall of Fame

lesson 8

Missing a goal means setting another goal to strive for.

gym
multi use gymnasium

lesson 9

A champion constantly learns and improves.

practice
words to train by and live by

lesson 10

Champions are willing to risk a little in the short run to gain an advantage in the long run.

lesson 11

Winners have the ability to look inside themselves and find that special dream. 

lesson 12

Excellence is achieved only through constant pursuit. 

DSCN1135
passing the torch

lesson 13

A champion constantly learns and improves .

housing.
The athletes live, eat, and sleep here.

lesson 14

Real winners are champions in life, not just sports. 

statue of four athletes raising arms

lesson 15

Don’t just achieve your goals; strive to exceed your goals. 

bronze statue, ice skater

 Are YOU a CHAMPION? 

Which of these “winning attitudes” do you live by?

Which might you adopt?

sharing the HEART of champions

I hope you enjoyed this tour through the Olympic Complex. If you go to Colorado Springs, be sure and visit.

I’d love for you to follow this blog and follow me on social media.

I share information and inspiration to help you transform challenges into opportunities for learning and growth.

Add your name to the subscribe box to be notified of new posts by email. Click the link to read the post and browse other content. It’s that simple. No spam.

I enjoy seeing who is new to Watercress Words. When you subscribe, I will visit your blog or website. Thanks and see you next time.

Dr. Aletha