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Walking is one of the easiest, quickest and least expensive ways to step up your fitness level. Adding steps to your daily routine — whether in small increments or all at once — can improve your health. According to the Cleveland Clinic, walking can improve heart and lung capacity, lower stress, raise your mood, help stabilize your blood sugar, reduce cancer risk, and improve sleep. The Medicine and Science in Sports and Exercise journal reports that walking may reduce the risk of developing many chronic diseases, while increasing the chances of better long-term health. Best of all, walking is low impact, and can be done wherever you are, at your own pace.
The challenge, especially for those who sit most of the day, like professional drivers, traveling businesspeople and even office workers, is how to incorporate walking into the day. The good news is that even minor changes add up to more steps.
Landstar BCO James Henson says he loves to walk and run whenever he is on the road. “Often when I’m parked in a lot, I’ll throw on my shoes and a safety vest and start doing laps around the lot, and other truckers will join me.”
Henson says he usually posts his runs in a Facebook group he joined to connect with other independent Landstar owner-operators. “Sometimes people will see it and make plans to join me. My wife and friends cheer me on, the Facebook group members cheer me on, and people at Landstar cheer me on. I post in the group because it encourages other BCOs to get moving too.”
He adds that being outdoors and seeing the country on foot is both motivational and enjoyable. “I try to get out and see nature no matter where I am. Side roads, parks, back roads – I love being outside, seeing the grass, sometimes even horses and cows. It makes the miles much more interesting.” Henson recalls the time he was running on a country road when an Amish horse and buggy passed him. “They all started cheering me on as we passed each other. It was great!”
Overall, the key to being a successful runner or walker is doing what works for you. “Any activity is better than no activity,” said Dr. John Jakicic of the University of Pittsburgh when speaking to the National Institutes of Health. “Do not look for the magic bullet. Look for what works in your lifestyle, look for what works for you, and then try to build on that every day.”
Some people like to track their steps using a phone app or a fitness tracker, which, depending on what you use, can track your steps by the day, week or month. According to “What to Know About Fitness Trackers” published in Family Handyman magazine, some can track other fitness facts such as heart rate, calories burned, floors climbed, distance traveled, GPS location and sleep quality. While not needed to start walking, it can be a way to watch your progress and motivate you to set and reach your goals.
Before starting any exercise program, consult a physician. Landstar does not endorse the programs mentioned within this article, and any information within is not intended to be medical advice.
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