Longevity — “Setting a goal to walk 160 minutes per day, or even less could increase our lifespan around five years.” It is a holistic approach that benefits your cardiometabolic health which slows down the aging process. Investing time in impactful walking can add meaningful and extend independent time to your life. Walking is a physical activity that does not require payment and can contribute to improved mental clarity, emotional well-being, and physical health. My dad, by indoctrinating the habit of daily walking after his heart attack, was able to not only able to extend his life but also improved his communication skill by using the technique of active listening.

Walking is one of e simplest and most accessible forms of exercise, yet its benefits extend far beyond physical health. From boosting mental clarity and emotional well-being to fostering creativity and social connections, a regular walking routine can transform multiple aspects of life. What makes walking such a powerful habit, and how can people incorporate it into their daily lives for maximum impact? As a part of this series we had the pleasure of interviewing Bonnie Frankel.

Bonnie Frankel is a reputable world class runner. She often implements mindfulness by engaging in a brisk walk to declutter her mind. Walking initiates the attitude of feeling grateful by boosting her running ability as well as sprinkling a joyous attitude to striving a balanced life.

Thank you so much for joining us in this interview series! Before we dive into the main focus of our interview, our readers would love to “get to know you” a bit better. Can you tell us a bit about your childhood backstory?

Myparents were not participants in physical exercise, unexpectedly my brother and I would become exceptional athletes. After my dad’s first heart attack, the doctor prescribed a brisk daily walk at least five days a week and joined my uncle who had the same condition. They walked and talked, and walking served not only the mend to become healthier but developed into a closer relationship personally as well as professionally. By engaging in their exercise, it expanded into a friendly community of walkers by extending their group. As one thing can lead to another, the walking group created a weekly Sunday baseball team. I sat in the bleachers watching them playfully thriving in another form of activity. The walk extended not only my dad and my uncle’s life span, but it brought our community to be more close- knit. I wondered why my dad waited so long to make exercise a priority.

What or who inspired you to pursue your career? We’d love to hear the story.

Tommie Smith’s perception in identifying my unique talent led to an invitation to join his track team and participate in collegiate league competitions with other teams. He introduced me to a sport that proved to be the right fit and launched my love affair with the run. I witnessed how the run influenced every facet of my life. Finding the right exercise makes all the difference in the world, and I would continue to promote this belief by setting an example, with my running pals, coaching skills, articles, and as an author. My mental, emotional, and physical fitness grew beyond expectations.

It has been said that our mistakes can be our greatest teachers. Can you share a story about the funniest mistake you made when you were first starting? Can you tell us what lesson you learned from that?

When I began competing in track and field without previous experience in how to gauge my tempo for racing, I would bolt out too fast and try to maintain the same speed. Unfortunately, I failed. This led to my feelings of embarrassment as I crawled in at the finish line. I recall one event when a voice yelled, “If you can’t sustain the speed, slow down so you can finish with pride.” Repetition and patience would enhance my knowledge to adjust to the tempo that best suited me. As time passed, there would be many adjustments because of the different distances of races I was to expand in. By using self-regulation, patience, courage to fail and challenge until I succeeded, it affected the new physical and mental changes that would steadily keep me thriving not only as an athlete but as a human being.

What are some of the most interesting or exciting projects you are working on now? How do you think that might help people?

Communicating by using various techniques to inspire others of all ages the importance of integrating walking into their daily regime. It not only builds mental and physical well-being, but affects your creativity, personal and professional relationships. I began going to different senior communities to integrate the importance of making a habit of a daily walk to replace being sedentary. This exercise is low-impact, easy to access, and improves various aspects of physical and mental health. It enhances our mood, boosts the energy levels, improves sleep, and contributes to better cognitive function and memory. Educating by writing and visiting specialized companies conveying the concept of the value walking acts in lowering your cancer risk by engaging in it at least seven hours a week. When you get your next check-up, don’t be surprised if your doctor doesn’t hand you a prescription to walk. “The more I move, the more I am moved.” Libby Delana.

OK, thank you for all of that. Let’s now shift to the core focus of our interview. If someone wants to lose 20 pounds or more — and keep it off permanently — how effective would a regular walking routine be?

A daily walk effectively entertains the desire to suppress your appetite and initiates the process to eat healthier through several mechanisms which include hormonal changes, a transfer effect from improved fitness, and a heightened awareness of the body’s needs. To assist you in burning additional calories, replace, “A Johnny One Note Walk,” by varying your tempo and to include hills, alternate the length of time each day as well as your choice of ground mediums (sand, grass, track, less sidewalk, and street), and go to different vistas. Integrate intervals in your workout and remember to lead with the arms swinging, your feet will follow so your body works like a machine. You may want to be ambitious and add another exercise done in a different time of day. Challenge yourself to go beyond your limit and a wave of exhilaration replaces boredom. You will treasure the way it shifts your emotions to be more joyous, and you will look forward to the habit of walking daily, replacing the image of the coach potato.

Some people might feel walking is monotonous. What strategies or ideas would you recommend to make a daily walking habit more engaging or enjoyable?

Variety is the spice of life and that includes walking. Nourish your daily walks by keeping them fresh, fun, and challenging. You might want to explore different neighborhoods, parks, beaches, elevated trails, and a track to allow you to experience the different terrains. Visit colorful sights and listen to the sounds and execute different speeds. I think intervals are a dandy way to get the most for your buck as it keeps you in the loop progressing your capability and allows you a healthy recovery as well as prevent injury. You can also walk alone, with a buddy, include professional or personal groups, bring your own entertainment, a prayer, take your dog or cat (cat on leash), and maybe a caged bird. Remember, after you finish your walk, throughout the day you can still drop calories.

Can you share a story or two from your experience about clients who have achieved remarkable health improvements by committing to a regular walking practice?

When I was the head women’s swim coach at Loyola Marymount University, the swimmers were in poor condition with a pronounced weight problem to compete well in their race season. To alter this, I added to their swim workouts, walking forward and backward with the emphasis on the movement of their arms in the deep end of the pool alternating their mileage and their choice of implementing the use of a vest, or a noodle, or just using their own body weight. In addition to this, I initiated various types of mileage and vistas at least three times a week with a brisk walk on the ground pronounced with strong arms. What a difference a walk made as it improved their fitness and added to their self-esteem. At first, they were disgruntled, but they saw the results in their shape and added joy to their state of mind. It awarded the swimmers with a way better season than both of us expected. Presently, I am coaching a senior client recovering from colorectal cancer to partake in daily walks, as she was depressed and overweight. Nancy slagged off as she gradually regained the weight previously lost, as well as adding more pounds. To resolve this issue, I formed an evening group to entice her to begin again because she was more of a late afternoon person and needed a group to support her. Nancy’s weight dropped, and she sometimes would bring her little dog in a baby carriage which enabled her to boost the loss of weight quicker by pushing the carriage as well as getting her dog to get fresh air. I also suggested an exercise journal which would allow her to see her progress.

Is walking alone sufficient for good health, or is a nutritious diet equally important? Put differently, can someone out-exercise unhealthy eating habits?

Walking can provide a distraction from eating unhealthy foods because the movement neutralizes your mind to focus on more meaningful elements. It serves as a soothing distraction with using therapeutic practice and is a cost-effective approach to your well-being. Many walkers use their walk as a time to reflect on the purpose and meaning in their lives, a prayer, tap into their grateful list. All these elements are effective to substitute the craving for food. When a person is in motion, it steers the mind to holistically acquire healthier habits. During times of change when you are active, you naturally make healthier eating and drinking choices. Staying active and nourishing your body with food and drink influences your continued growth in your walk and develop healthier habits in general. It is also necessary to vary your workout because it escalates the process of managing your eating habits.

What Are “5 Ways Daily Walking Will Improve Your Life”?

1. Longevity — “Setting a goal to walk 160 minutes per day, or even less could increase our lifespan around five years.” It is a holistic approach that benefits your cardiometabolic health which slows down the aging process. Investing time in impactful walking can add meaningful and extend independent time to your life. Walking is a physical activity that does not require payment and can contribute to improved mental clarity, emotional well-being, and physical health. My dad, by indoctrinating the habit of daily walking after his heart attack, was able to not only able to extend his life but also improved his communication skill by using the technique of active listening.

2. Youthful appearance — Walking naturally improves the elasticity of our skin and reduces the appearance of wrinkles by increasing the blood flow, which is how it delivers oxygen and nutrients to the blood cells boosting your collagen levels. Walking at a brisk pace or just alternating fast/short speeds by using intervals firmly impacts your biological age. When I researched information for my book, I discovered that high intensity interval walking utilizes the lengthening of the enzyme of telomerase known as the fountain of youth at a molecular level. When we look younger, it boosts our self- confidence as we age and will negate less surgery. I am eighty years old and with all the sun damage, natural aging, people are amazed by how youthful my skin looks, inspiring them to follow my lead.

3. Improves bone density — Walking boosts your bone density and helps to prevent osteoporosis. It is an easy weight- bearing exercise that builds and maintains strong bones and increases your muscle strength, assists coordination, and balance which in turn helps to prevent falls and related fractures, and stores calcium. Just as you can build stronger bones by increasing the amount of weight you are lifting, you will derive more bone benefits from a fast-paced walk. You can integrate this speed by doing intervals or just doing a speedy workout. Recently, I had a nasty spill on the tile at my vet’s office, but luckily, I didn’t break anything by being in excellent physical condition.

4. Recuce the risk of breast cancer — American Cancer Society, found that women who walked seven or more hours a week had a 14% lower risk of getting this disease and walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones, and being prone to getting this disease. Walking can regulate your hormones such as estrogen and insulin, boost the immune system, and reduce inflammation which are all linked to lowering the possibility. When I was diagnosed with breast cancer at the age of thirty-two, I used exercise as one of the remedies to help recuperate and prevent the cancer from returning.

5. Management of arthritis — Walking eases joint pain. If you walk five to six miles a week it can help to prevent this condition, especially osteoarthritis. This activity protects the joints, especially the knees and hips which are most susceptible to osteoarthritis by lubricating them and strengthening the muscles that support them. Walking daily compresses and releases the cartilage in your knees, which helps circulate synovial fluid that brings the oxygen and nourishes your joints. I relay to my clients that walking and water workouts executed daily are the two best exercises that improve overall joint health. The activity enables you to enjoy being energetically involved in your personal and professional life.

Ok, we are nearly done. You are a person of great influence. If you could inspire a movement that would bring the most amount of good for the greatest number of people, what would that be? You never know what your idea can trigger.

Walking promotes a healthier community.

We are very blessed that some of the biggest names in Business, VC funding, Sports, and Entertainment read this column. Is there a person in the world, or in the US, whom you would love to have a private breakfast or lunch with, and why? He or she might just see this, especially if we both tag them 🙂

Karl Bushby