Have you ever heard Lao Tzu’s proverb, “the journey of a thousand miles begins with a single step”?
Walking might seem like a simple exercise, but it’s one of the best things you can do for your heart and overall health. Just 30 minutes of walking a day can reduce your blood pressure, improve your cholesterol levels, and lower your risk of heart disease. As we stroll into National Heart Month, this is the perfect time to focus on the benefits of walking for cardiovascular wellness. And best of all — anyone can do it!
Keep in mind that walking is also a powerful mood booster. Research shows that regular physical activity can lower stress, increase happiness, and even improve your sleep quality.
If you get bored walking and want to make it more fun, bring along friends, family, or coworkers. Social support plays a big role in the success of workouts. According to one study, 95% of people who began a weight loss program with friends saw it through to the end, while only 76% of those who started on their own completed it. When you turn a solitary stroll into a social experience, it can strengthen your relationships as much as your legs.
Let’s start a journey toward better health, one step at a time, with our Start With a Step Challenge. No matter how much walking you already do, this 10-day challenge is all about moving more, connecting with others, and improving your physical and mental well-being.
So, are you ready to take that first step? Let’s walk our way to better health — together! Ready to feel the difference? Let’s go. Click "Yes," under "Ready to Join?" to sign up today!
Warning: Please consult with your medical provider before engaging in strenuous cardiovascular activity. We recommend consulting a healthcare professional before starting any new physical activity or making any dietary changes.
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How are you doing in the challenge?
I enjoy going on walks with my friends or alone just listening to music. It helps me escape from the stress of nursing school and the stress of night shifts. I like to take walks in the morning after night shifts to watch the sunrise and let myself destress after a long 12 hour night shift
I’ve recently enjoyed walking with my dog at cameron park! This simple exercise is good for both my dog and I as it helps to destress my mind after long work weeks and helps my dog to stay on top of his weight. This is cooper and I cooling off after a nice 30 minute stroll on the river side in Waco! Cooper and I commit to walking 15 mins down and 15 mins back for 10 days for this challenge!
A week ago, I started my night shifts. With that being said, my daily routine has changed significantly, in which I have spent more time in my bed to sleep rather than getting up and being active. Before starting night shifts, I have always spent my evening walking around my college campus with my roommate, which usually takes us 30 to 45 minutes. However, I have not been able to do so since I started night shifts. As I am creating this post, I would like to commit myself to getting back on track and walking at least 30 minutes a day for the next 21 days. Here is my first day of getting back on track :)
I just finished this challenged. I was able to walk around the lake each day and i feel so good! it takes me 30 min to complete the walk and i will continue doing it even though the challenge is over!
@Dafni I love this! Great work!!
I am doing this challenge by ensuring that I take a 30 minute break in between studying to engage in some light exercise. I can use this time to multi task as well, such as to call my family or friends. I think this is a great way to prioritize my physical and mental health and I am excited to be consistent about it.
Greetings everyone! As as a school nurse servicing kids from K-8th grade, I have opportunities throughout the day to constantly move. However, such movements are accompanied with stressful situations. Also, I do not take my 30 minute break. Since the temperature is now starting to get warmer, I would like to remove myself away from the building and take a daily 20 minute walk when recess and lunch end. I am entitled to a 30 minute break and now would like to use the time to walk and rejuvenate.
As a nursing student, I typically spend most of my time sitting at coffee shops and at the library, studying. I dont always have free time on my hands, to go play sports or go hit a workout at the gym. This month I want to make movement my priority. I want to spend at least 15 min a day moving in some way. Whether that be going on a light walk to playing a sport with my friends
@sabrinagommez You've got this!
Nurses are in constant state of motion at work usually 5 miles day This month I also ran Cowtown Half Marathon Feb 2025
Deb StuartRN
I walked 3.5 miles this morning!
I walked 2 miles and did a stairmaster workout for 30 minutes at a level 7