Tag: fitness

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. I share information and inspiration to help you turn health challenges into health opportunities.

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

7 Essential Health Habits for a Satisfying Life

Prioritizing essential health habits like quality sleep, nutritious eating, meaningful connections, giving, physical and mental activity, and authentic conversation promotes well-being. Implementing these strategies fosters a fulfilling and healthier lifestyle.

updated October 29, 2025

Do you spend more time than you want dealing with clutter? Do you organize only to find you still don’t have enough room for your belongings?

If so, maybe you need to discard stuff, not organize it better. This process goes by different names—decluttering, simplifying, minimalism—with the goal of less stress, more peace, and more time to enjoy activities that truly give us pleasure and satisfaction.

Sometimes we need to simplify our daily habits. Do you ever feel you’ve been busy all day, and didn’t accomplish anything you really wanted to do? Maybe decluttering, simplifying, and changing our daily routine will create a more satisfying -and healthier- life.

7 Health Habits We Need

Here are some habits we often neglect or fail to prioritize, but medical professionals recognize as vital to optimal health and well-being. I’ve illustrated each with a link to an affiliate service or product that you might find helpful (and through which you can help support this blog), but feel free to develop your own ideas on how to make these a consistent part of your life.

Sleep

Too many of us treat sleep like a luxury or a waste of time rather than as the necessity that it is. Some of us need more quality sleep; many people are chronically tired due to undiagnosed sleep disorders such as obstructive sleep apnea which aren’t recognized without medical evaluation.

Eating

We need to eat nutritious food- a whole food, plant-based diet with fresh vegetables and fruits, beans, legumes, whole grains, lean meats, dairy- anything that isn’t processed or full of unnecessary sugar or excessive fat.

EAT PLANTS FEEL WHOLE-a book review

In this post I review Dr. George E. Guthrie’s book, “Eat Plants Feel Whole,” where he highlights the transformative power of a whole-food, plant-based diet in combating chronic diseases. Dr. Guthrie, a renowned family physician, emphasizes the addictive nature of processed foods and advocates for a shift towards plant-powered nutrition to improve overall health and…

Keep reading

Connection

We need to spend more time with our family and friends, keeping in touch physically and emotionally. Parents and children connect when they read together. Family vacations create connections through shared activities and memories. Children benefit when grandparents actively participate in their lives.

Visiting this local museum with my toddler grandson was a treat for both of us.

A Visit to Wow! Children’s Museum

I talk about my visit to WOW! Children’s Museum dedicated to engaging children and families in creative learning experiences. This bright, colorful interactive museum is in Lafayette, Colorado, near Denver .

“We specialize in highly interactive programs for small groups that give each child an opportunity to explore art, science, and culture.”

Giving

We need to cultivate generosity and give more, whether it’s our money, time, talent, or possessions. Every community offers ample opportunities to volunteer and serve others.

pictures of children from various countries with the logo ONE CHILD
My husband and I have supported children through ONE CHILD for 30 years.

Physical activity

We need to move more often, including sports, exercise, chores, walking, even standing up more than we sit.

Here are exercise and fitness recommendations and guidelines from the National Institutes of Health

I keep track of my daily steps with a Fitbit device, and record workouts, mindfulness, and sleep. (affiliate link)

people in a gym exercising
photo courtesy Amanda Mills, CDC.gov, Public Health Image Library

Mental activity

We can read, learn new skills or improve established ones,  start or resume a hobby like photography, learn another language, and maybe start a blog.

Bookshop.org is an online bookstore that financially supports local, independent bookstores.

We believe bookstores are essential to a healthy culture and they are dedicated to the common good.

Bookshop.org donates a portion of every sale to independent bookstores.

photo by Dr. Aletha, in a bookstore

Conversation

We need to communicate with others often and authentically. Social media, phone calls, text, and email messages substitute when necessary, but they shouldn’t replace face-to-face time with others.

Book clubs, hobby groups, classes, and church groups offer safe spaces to share ideas and learn from one another.

2 women talking over coffee with open bibles
Conversation over coffee can be therapeutic. graphic from the Lightstock collection of stock photos, graphics, and other media, an affiliate link

How to Listen So People Will Talk-a book review

In this post I review the book “How to Listen So People Will Talk” by Becky Harling. She emphasizes the importance of listening in effective communication. The author, a certified John Maxwell speaker and coach, provides practical tips, including asking questions, showing empathy, and using body language. The book addresses listening through conflict and enhancing…

Keep reading

Self Evaluation

  • Which of these habits do you need to cultivate?
  • What will you gain by including _____ habit in your life? What will you lose if you don’t?
  • What is your next step to getting there? How will you know you have arrived?

Come back to this post and leave a comment anytime.

Exploring the HEART of healthy habits

Another healthy habit suggestion-follow this blog!

I’d love for you to follow this blog. I share information and inspiration to help you turn health challenges into health opportunities.

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