PHOTO BY CLAIRE FRANELL
Developing a healthy lifestyle is as simple as taking a daily 10-minute walk, according to author and walking expert Robert Sweetgall.
Sweetgall has walked across America seven times, including a trek through all 50 states in the span of one year. Now in his mid-60s, he continues to travel (by vehicle as well as by foot) around the country, speaking at schools and hospitals about practical ways to stay fit — and have fun.
Sweetgall gave two free presentations at Good Shepherd Medical Center on Tuesday. At the Longevity Workshop, his first presentation, he greeted audience members by tossing them small foam Frisbees. The toys were part of an icebreaker activity in which the guests balanced their Frisbees on their heads and then practiced tossing and catching them with partners.
After a few minutes Sweetgall asked, “How many of you already feel more energetic than when you walked through the door?” Many raised their hands.
Sweetgall told the audience that their lives can be improved greatly by such a basic activity. He said that taking a 10-minute morning walk every day “is the simplest, most effective lifestyle change you can make.”
He explained several benefits of even short daily walks, including improvement in circulation, balance and energy level, and stimulation of creative thinking.
“You don’t need to go fast, and you don’t need to go far; you just need to go a little bit farther,” he said. “(Exercise) isn’t one size fits all. If there’s one size, it’s ‘move to improve.’ ”
In fact, Sweetgall said, speed walking doesn’t have any great benefit for one’s health. A comfortable, moderate pace does the trick.
“There have been studies that have shown it doesn’t matter if you take 10 two-minute walks or one 20-minute walk,” he said, adding that the worst thing a person can do is sit still for an hour. “Just get up every 20 minutes.” One doesn’t have to go outdoors to get exercise, although Sweetgall recommends the fresh air.
He gave Newton’s first law of motion a slight twist: “A body at rest tends to stay at rest; a body in motion tends to stay in motion. It’s the ‘lie of inertia.’ Just lie to yourself and say that you’ll only go out for a one-minute walk. You’ll get out there, and you won’t want to come back.”
Sweetgall gave out a few prizes including socks and a pedometer. He said research shows that people wearing pedometers walk an average of 2,000 more steps per day than they do without using the devices.
“The little kid in you says you’re getting credit for it,” he said.
The audience had several questions about his journeys across the country — specifically about his approach to foot care. Sweetgall’s tips for healthy feet included using cornstarch and cold washcloths to keep feet cool and lubricated; wearing acrylic nylon socks instead of cotton; avoiding tightfitting shoes, as they can restrict blood flow; and trying to land on the centers of one’s feet when walking instead of putting pressure on the heels.
The walking expert also had advice about eating habits: “Keep it simple. Make little changes,” like having a more plant-based diet, drinking more water and consuming sweets in moderation.
His tips for mental health include controlling blood pressure and blood sugar, keeping a journal of physical activity, playing games, and staying inquisitive.
“Strive to learn one new thing every day,” he said.
“The person you see in the mirror every day has the most control of your health,” he said. “We don’t need to spend this much time on healthcare reform. We should spend more time on lifestyle reform.”
More than anything, Sweetgall emphasized the importance of having fun.
“The best physical activities are the ones you enjoy, that don’t hurt your body — the ones you can do for the rest of your life. If you don’t enjoy your activity, what’s the point of it?”
Sweetgall is the founder and president of Creative Walking, Inc. For more information on Sweetgall, his books, or fitness programs, visit www.creativewalking.com or its companion site www.goyaasma.com.
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