At the beginning of September I created my monthly JOMO menu and added walking as one of the items.

Here’s what a JOMO menu looks like:

View this post on Instagram

A post shared by Joy Of Missing Out | Intentional living | Sam (@theprojectjomo)

This is what my this month’s JOMO menu looks like:

You can see that I added “getting 10K steps” on my menu under the daily tasks.

10 reasons why walking 10K steps is good for you

(Now I know 10K is the not the magic number and some of you might disagree.)

1. Physical Activity: Promotes a healthy level of physical activity.
2. Weight Management: Aids in weight maintenance and loss.
3. Cardiovascular Health: Improves heart and circulatory system health.
4. Mental Health: Boosts mood and reduces stress and anxiety.
5. Bone Health: Supports bone density and strength.
6. Metabolism: Enhances metabolism and energy expenditure.
7. Muscle Tone: Helps maintain muscle tone and strength.
8. Blood Sugar Control: Assists in regulating blood sugar levels.
9. Longevity: Associated with a longer, healthier life.
10. Overall Fitness: Contributes to overall physical fitness and well-being.

You see, I have been successful most of the days.

There definitely have been days when I did not meet my goal and I did not force myself.

Walking as a way of movement

Walking is a simple yet effective way of incorporating movement into our daily lives. It requires no special equipment or skills, making it accessible to almost everyone. Whether it’s a brisk walk in the park, a leisurely stroll through the neighborhood, or a walk to work, it provides numerous benefits. Walking promotes physical fitness, helping to improve cardiovascular health, maintain a healthy weight, and strengthen muscles and bones. Additionally, it’s a valuable tool for mental well-being, reducing stress and boosting mood. Furthermore, walking can be a social activity, allowing for meaningful connections with friends and family during a pleasant stroll. Overall, walking offers a convenient and enjoyable means of staying active and enhancing our overall quality of life.

Walking as a way of meditation

Walking can serve as a form of meditation, offering a unique approach to mindfulness and mental clarity. As you walk, focus your attention on each step, the sensation of your feet touching the ground, and your breath. This mindful walking practice allows you to be fully present in the moment, clearing your mind of distractions and worries. The rhythmic motion of walking can induce a sense of calm and balance, akin to traditional seated meditation. It provides an opportunity for introspection and self-reflection, helping you gain insight into your thoughts and emotions. Whether in nature or along city streets, walking meditation can foster a deep sense of tranquility, promoting relaxation and inner peace while benefiting both your physical and mental well-being.

Walking – a lifestyle

Walking can become a lifestyle choice with a multitude of benefits. Incorporating regular walking into your daily routine can lead to a healthier and more active way of life. It encourages physical fitness, aiding in weight management, improving cardiovascular health, and enhancing overall endurance. Walking can also serve as an eco-friendly and cost-effective mode of transportation, reducing the need for cars and public transportation for short trips. Furthermore, it fosters a deeper connection with your surroundings, whether you explore local neighbourhood, parks, or scenic trails. This lifestyle choice promotes mental well-being by reducing stress, enhancing mood, and providing an opportunity for relaxation and reflection. Whether for leisure, commuting, or fitness, making walking a central part of your daily life contributes to a sustainable and fulfilling lifestyle.

My relationship with walking

Growing up I used to go on regular walks with my mother. Walking was a form of exercise and bonding time for us. When I moved away from home, I chose to walk to places instead of taking other forms of transports sometimes to save money and other times just for fun. I mean I was proud of being able to walk that much. Walking also gave me time to untangle my thoughts and get clarity on various things in life and sometimes walking time was my story building time…yes I made up stories in my head. I am one of those “it’s not so far let’s walk” person. Before pandemic it was so easy for me to get all that movement. However, during the pandemic things changed and staying at home, working from home meant WAY FEWER steps. I never got back to the pre-pandemic self who got 20K steps a day. But slowly I am changing that. With 10K steps a time.

Here I am walking everyday 👇🏼

View this post on Instagram

A post shared by Joy Of Missing Out | Intentional living | Sam (@theprojectjomo)

Ways to incorporate walking in daily life

1. Walk to Work: If possible, walk to work or part of the way if your workplace is not too far.
2. Use Public Transportation: Get off public transportation (bus, subway, etc.) a few stops early and walk the rest of the way.
3. Walk During Breaks: Take short walking breaks during work or study sessions to refresh your mind.
4. Walking Meetings: Suggest walking meetings with colleagues or friends instead of sitting in a conference room.
5. Walk Your Pet: If you have a dog, make it a habit to take them for regular walks.
6. Park Farther Away: When you drive somewhere, park your car farther from your destination to add extra steps.
7. Explore Your Neighborhood: Take evening walks to explore your neighborhood and unwind.
8. Window Shopping: Instead of online shopping, visit local stores and window shop while walking around.
9. Walk and Talk: Make phone calls or catch up with friends and family while walking.
10. Use Stairs: Opt for stairs instead of elevators or escalators whenever possible.
11. Set Goals: Aim for a daily step count goal, gradually increasing it over time.
12. Walking Buddies: Find a walking buddy or join a walking group to stay motivated.
13. Walking Apps: Use smartphone apps or fitness trackers to monitor your steps and progress.
14. Take the Scenic Route: Choose routes that are more enjoyable and scenic, which can make walking more enticing.
15. Walk After Meals: Go for a short walk after meals to aid digestion and regulate blood sugar levels.
16. Make It a Ritual: Create a daily walking ritual, like a morning or evening stroll, to make it a consistent part of your routine.

Remember, small changes can lead to big results when it comes to incorporating walking into your daily life. Start with manageable goals and gradually increase your walking time as you become more comfortable with this healthy habit.

“Everywhere is walking distance if you have the time.”

– Steven Wright

So, how about you? Do you enjoy walking? Do you get your steps everyday? What does walking mean to you. Tell me! I am all ears.