The small change Top 10 DAILY Countdown to Wellness: Tip # 3 – Three X 5 = 15 minutes of Consistent Physical Movement

"The beauty is in the walking — we are betrayed by destinations."

Gwyn Thomas

Recently, I went to a rehab facility to visit two family members. The first one was in bed, somewhat restless. We chatted for a few minutes. Before I left, I asked if there was anything I could do or bring for them. “Get me out of here – I’m ready to go home” was their reply. I let them know I wished I could help, but couldn’t take them home. So, I said a quiet prayer, “Lord help, thanks,” as I left the room.

I asked my next cousin the same question before leaving their room, and their answer made me chuckle: “I need about $10 million,” they said. I asked what they would do if I could grant that wish. They replied, “I have no idea. I’d just like to have it.” Of course, I couldn’t help with that request either, but we shared a laugh and I said another quiet prayer as I headed for the door.

As I made my way down the stairs, I felt a bit sad thinking about how neither cousin could get out of bed on their own, much less walk. To lift my spirits, I decided to do what always helps me—go for a walk to change my mood.

The weather was beautiful, and since I knew the area well, I decided to skip going straight to my car, which was parked a good distance away. Instead, I hit the sidewalk. Halfway around the hospital’s campus, I bumped into a young man I hadn’t seen in over 20 years! We hugged, shared a few words, and that unexpected reunion instantly turned my mood from sadness to joy.

Whether it’s in five-minute increments or 30-minute sessions, I enjoy walking – my favorite is errand walking. Errand walking feels more like I’m walking with purpose, the way I did when I was growing up - we didn't have a car. It’s a natural motivator that doesn’t feel like an added task, and I’m accomplishing two or more goals simultaneously.

The visit with my cousins was an errand walk with a few special bonuses - like running into an acquaintance, and getting in some extra steps around the hospital campus. I returned to my car and headed to my next errand -grocery shopping.

I parked at the far end of the parking lot, spotted a small grocery cart - the kind I like, and made my way inside. I walked the store’s perimeter first, to sneak in a few more steps. Once I finished shopping and brought my bags to the car, I didn’t just leave the cart in the lot—I took it back inside - more steps.

Next up was the UPS store. I parked in a nearby lot, walked across to drop off my package, then strolled back to the car and headed home. I felt genuinely good, knowing that on this day, walking was exercise, an act of kindness, meditation, and even a little social joy—all wrapped up in one simple activity.

Walking is one of humanity's most fundamental movements and it offers numerous health benefits. It's a practice of presence, a reset button for your nervous system, and a mode of transportation. The true measure of walking's intrinsic value lies in how you feel, think, and move through the world. It’s not about counting steps; it’s making every step count.

 When I don’t walk errands, I use my neighborhood walking trail or occasionally visit my favorite park. When the weather isn’t favorable for walking outdoors, I go to the local mall.

Short walking sessions make it easier for me to stick to the routine. And each time I put on a pair of sneakers, I think of my heart health, knowing that whether I take three 5-minute walks or a 30-minute walk, my heart doesn't distinguish between the two. What matters most is the total time spent with my heart rate elevated. Accumulating 150 minutes of moderate walking per week in any combination provides similar cardiovascular protection.

Each short bout stimulates similar physiological responses: increased heart rate, improved blood flow, and enhanced oxygen delivery to tissues. Walking also helps maintain a healthy weight, reduces anxiety, stimulates creative thinking, and “aha” moments of problem-solving.

Visiting my cousins reminded me to be grateful for the simple gift of movement, and I pray that their strength and mobility will soon be restored.

So… when's the last time you took a walk just for the pure joy of moving?

If walking reduced your risk of being crippled by a chronic condition, would you prioritize it differently?  If you thought of walking as a gift you give your future self, would you walk more?

Walk daily; Be Well!

Need help starting a walking program? Contact me at smallchange@myrtlerussell.com.

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