Aim to get in a 20-30 Minute Walk or Jog

In this week's challenge you must Aim to get in a 20-30 Minute Walk or Jog. This might sound difficult but is easier than we all think. Getting up just 30 minutes earlier in the morning will give you plenty of time to get in a good walk (or jog). If you like to run, even better, but walking is great too. Moving first thing in the day boosts your serotonin levels, provides energy to the body, and also helps you focus better throughout the day. It is also an easy way to improve your metabolism to help manage your weight.Taking a 30-minute walk a day is kind of like that proverbial apple: There's a good chance it'll keep the doctor away.Walking is the number one exercise I recommend to most of my patients because it is very easy to do, requires nothing but a pair of tennis shoes, and has tremendous mental and physical benefits.

Benefits of Walking 30 Minutes a Day:

1. You will improve your mood

   Walking actually modifies your nervous system so much that you'll experience a decrease in anger and hostility,which boosts mood and walking outdoors exposes you to natural sunlight, which can help stave off seasonal affective disorder (SAD)—making it a potential antidote for the winter blues.



2. Your creative juices will start flowing

   Whether you're feeling stuck at work or you've been searching for a solution to a tricky problem, research shows it's a good idea to get moving: According to a 2014 study in the Journal of Experimental Psychology, Learning, Memory, and Cognition, going for a walk can spark creativity. Researchers administered creative-thinking tests to subjects while seated and while walking and found that the walkers thought more creatively than the sitters.



3. You'll burn calories and lose weight

   This one may seem obvious, but it's certainly a happy benefit for those who start walking regularly. As you continue to walk, you may notice your pants begin to fit more loosely around your midsection, even if the number on the scale isn't moving much. That's because regular walking can help improve your body's response to insulin, which can help reduce belly fat.



4. You'll reduce your risk of chronic disease

   Walking lowers your blood sugar levels and your overall risk for diabetes.Regular walking lowered blood pressure by as much as 11 points and may reduce the risk of stroke by 20 to 40 percent



5. You'll keep your legs looking great

   As you age, your risk of unsightly varicose veins increases—it's just not fair. However, walking is a proven way to prevent those unsightly lines from developing.



6. Your digestion will improve

   Regular walking routine can greatly improve your bowel movements which keeps your digestive system strong.



7. You'll protect your joints

   Contrary to what you might think, pounding pavement can help improve your range of motion and mobility because walking increases blood flow to tense areas and helps strengthen the muscles surrounding your joints. In fact, research shows that walking for at least 10 minutes a day—or about an hour every week—can stave off disability and arthritis pain in older adults.



8. You'll sleep better at night

   Walking regularly makes you sleep better at night. It also helps reduce pain and stress.

Peace of mind is a state of mental and emotional balance and calm, free of worries, fears or stress. In this state, the mind is quiet, and you experience a gentle sense of happiness and freedom. Such peaceful moments are not as rare as you may think. You have experienced them at times when you were engaged in some kind of absorbing or interesting activity. Here are a few examples:

Tips on adding nutritious green vegetables to your diet:

1. Add salad greens, green vegetables and/or fresh herbs to every sandwich that you make. I like the combination of nut butter, banana, and chopped broccoli.


2. Try using large pieces of collard greens or kale instead of tortillas to wrap around fillings when you're making sandwiches.


3. Put shredded salad green leaves or chopped vegetables into your soups, including the dehydrated, almost-instant soups that require only the addition of hot water and a few minutes wait in order to rehydrate.


4. Try making spinach and avocado smoothie with salt, pepper, Parmesan cheese

Suggested Reading:

Top 20 Health Benefits of walking Daily - Learn more here.

10 Benefits of Walking 30 Minutes a Day - Learn more here.

The many benefits of walking 30 minutes a day - Learn more here.