Keto with Kimberly

I started walking every day when I began my keto journey in 2019. At first, it was a mile and now I walk at least three miles every day. I do it a mile or two at a time to fit it into my schedule. This equates to between 8,000 steps every day and I aim for 10,000.

Walking is one of the simplest yet most effective forms of exercise. Whether you’re strolling through your neighborhood, hitting the trails, or getting steps in on a treadmill, walking is an excellent way to boost your overall health. And today, on National Walking Day, there’s no better time to celebrate the power of putting one foot in front of the other!

The History of National Walking Day

National Walking Day falls on the first Wednesday of April each year and was established by the American Heart Association (AHA) to encourage people to move more and embrace physical activity.

I have worked as a reporter, freelance writer, registration clerk, and in the field of social work, so I have always had pretty sedentary jobs. And in today’s world, where sedentary lifestyles are common due to desk jobs, screen time, and long commutes, we all need to pay attention to the reminder from National Walking Day which is to prioritize movement for better health.

The Health Benefits of Walking

Walking may seem like a basic activity, but its benefits are great! Listed below are just some of the benefits from walking on a regular basis:

Improved Cardiovascular Health – Walking strengthens the heart, lowers blood pressure, and improves circulation, reducing the risk of heart disease.

Supports Weight Loss and Metabolism – Walking burns calories, aids digestion, and helps regulate blood sugar levels.

Reduces Stress and Boosts Mood – Taking a walk outside or on a treadmill releases endorphins, reducing stress and anxiety while enhancing mental clarity.

Strengthens Muscles and Joints – Walking helps maintain joint health, reduces stiffness, and improves mobility, making it a great form of exercise for all fitness levels.

Enhances Longevity – Regular walking is linked to a longer, healthier life by reducing the risk of chronic diseases.

Walking and the Keto Lifestyle: A Perfect Pair

If you follow a keto lifestyle like I do, incorporating walking into your daily routine can be a game-changer. Here’s why:

Supports Fat Burning – Since the keto diet shifts the body into fat-burning mode (ketosis), walking helps accelerate the process by increasing the amount of energy your body uses each day.

Improves Blood Sugar Control – A low-carb, high-fat diet combined with walking helps regulate insulin levels and keeps blood sugar stable.

Boosts Energy and Reduces Fatigue – Walking can help combat the temporary fatigue some experience when transitioning into ketosis, keeping energy levels steady.

Helps with Digestion – After a keto-friendly meal, a short walk can help with digestion and prevent bloating.

Tips for Incorporating Walking into Your Routine

• Set a Goal – Start with a daily step goal, whether it’s 5,000 or 10,000 steps, and gradually increase as you become more comfortable.
• Make It Enjoyable – Listen to music, a podcast, or an audiobook to make your walks more engaging. My treadmill is near a TV, so I like to watch one of the walking channels on YouTube, normally the Walking Commuter.
• Walk After Meals – A short walk after eating can aid digestion and help maintain steady blood sugar levels.
• Mix It Up – Change your walking route or alternate between outdoor and treadmill walking to keep things interesting.
• Invite a Friend – Walking with a friend or family member adds motivation and accountability. I walk with my neighbor when the weather is warmer.

Get Moving Today!

On National Walking Day, take a step—literally—toward better health. Whether you’re on a keto journey or just looking to improve your overall well-being, walking is an easy and effective way to stay active. So lace up your sneakers, head outside (or hop on the treadmill if the weather isn’t cooperating), and enjoy the countless benefits of this simple yet very powerful exercise!