Walk. Click. Submit.

PHOTO CONTEST

We get it…there are definitely days when there is absolutely no way you can get to, or want to go to, the gym. But although skipping the gym from time to time is fine, skipping a workout is not. So we suggest lacing your shoes, throwing on a jacket, and going for a walk.

Psychologists found that a 10-minute walk may be just as good as a 45-minute workout when it comes to relieving the symptoms of anxiety.

Experts say we’re unfairly placing a walk as a form of exercise in the “pointless” category. It turns out, you may be missing out on an extremely effective physical activity, not to mention a mental boost, by writing off walking entirely.

“Walking can be as good as a workout, if not better, than running,” says Dr. Matt Tanneberg, CSCS, a sports Chiropractor and Certified Strength and Conditioning Specialist in Phoenix, Arizona, who works with elite athletes. “You hear of people 'plateauing' when they continue to do the same workout routine and stop seeing results. I see patients all the time that plateau from running, they will run the same distance, speed and time, day in and day out. You need to constantly be switching up your exercise routine in order to get the maximum benefit for your health.”

THE PHYSICAL BENEFITS OF WALKING

LOSE WEIGHT: Walking tells your muscles to release a fat-burning hormone called irisin. Scientists say it appears to reprogram fat cells to burn energy instead of storing it, increasing metabolic rate, and converting low-calorie-burning white fat cells into higher-calorie-burning brown fat cells—all changes that can make weight loss easier. In addition, walking creates less stress on joints and improves posture.

THE HEALTH BENEFITS OF WALKING

VITAMIN D: When out in sunlight, your skin synthesizes vitamin D, an essential nutrient for healthy brain function and a nutrient that up to 75% of American adults don't get enough of. Vitamin D deficiencies are associated with numerous health concerns, including an increased risk for Alzheimer's disease, heart disease, rickets, and prostate cancer. So getting outside for a daily walk is a great way to protect your overall health.

LOWER BLOOD PRESSURE: As you walk, your heart beats faster and pumps more blood. Over time, as your heart becomes able to pump more blood with less effort, your blood pressure levels will decrease. In one University of Tennessee study, post-menopausal women who walked just 2 miles per day saw their blood pressure levels decrease by 11 points!

REDUCE STRESS: Scientists have discovered physiological evidence that suggests spending time in nature reduces stress, such as observed lowered heart rates and less time spent thinking about problems and/or insecurities. Furthermore, taking a walk outside will help your brain produce endorphins, which are neurotransmitters responsible for regulating mood. Both being outside and walking can work together to create positive changes in overall state of mind.

GET FRESH AIR: Oxygen is absolutely essential in maintaining healthy brain function, growth, and healing. In fact, the brain uses about three times as much oxygen for healthy neuron function, as muscles do. The brain is extremely sensitive to decreases in oxygen levels. Therefore when you take a walk outside, getting to breathe fresh outdoor air actually improves brain function, especially if you are cooped up in an office most of the day. A great suggestion for better work performance is to take a walk outside of the office during breaks!

THE MENTAL BENEFITS OF WALKING

IMPROVED MOOD: The act of walking is also a proven mood booster. One study found that just 12 minutes of walking resulted in an increase in joviality, vigor, attentiveness, and self-confidence versus the same time spent sitting. Walking in nature, specifically, was found to reduce ruminating over negative experiences, which increases activity in the brain associated with negative emotions and raises risk of depression.

REDUCTION OF MEMORY LOSS: Walking has also been shown to prevent the deterioration of brain tissue as we age, thereby reducing memory loss.

INCREASED CREATIVITY: The science keeps piling up: nature is good for you. The next time you’re struggling to come up with an idea or experiencing writer’s block, go out for a nature walk. You’ll find your creativity will soar higher—with every step you take. Which makes sense, since science shows that engaging in activities that allow our minds to wander promotes a mental state conducive to innovative ideas and “ah-ha!” moments.

THE SCENIC BENEFITS OF WALKING

“Life moves pretty fast. If you don't stop and look around once in a while, you could miss it.”
—Ferris Bueller

Don’t miss a thing…stop and smell the roses by participating in our Success Studio
“Walk. Click. Submit. Photo Contest.” This is a special opportunity for you to capture and share the beautiful views, unique finds, and hidden treasures of Charlottesville’s great outdoors
(examples above) from your walks. Choose your best photo and tag us on Instagram @successstudiofitness or submit your entry by email to rachel@successstudiopt.com by March 31st .

All submissions will be posted on a future blog, and the winner will receive a Success Studio t-shirt.

Here’s a photo of Titus on a walk with Bill then and now:

Looking forward to seeing yours!