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.
Sponsored by
Join Now - It's Free!
- The HealthyNurse Survey with customized results and recommendations
- Fun, engaging & inspiring monthly health challenges and blogs
- Chances to win health-oriented gifts
- An online community to connect you to others with similar goals – share stories &gain best practices
Log In or Join Now
Please Note:
How are you doing in the challenge?
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
I walked 5 miles today. it was a beautiful sunny day in north Texas.
I jogged 2 miles on the treadmill and did some weight lifting at the gym
I walked today for 2 miles with my friend on the treadmill. We walked at a 3.3 miles per hour pace