Do you want to live your best life? Do you want to feel stronger and happier? Well, today is your lucky day. I have something that you can easily add to your daily routine and quickly see the benefits of.

It's walking, this 7-letter word is going to change your life. With minimal effort and minimal time, any teen can reap the benefits of walking.

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Health Benefits

By walking just a little bit you will have increased levels of cardiovascular fitness which is essentially how well your body takes in oxygen. Walking strengthens bone density and lessens the chance you have of developing osteoporosis in the future. This insanely underrated aerobic exercise is very easy on your joints, it helps with joint pain. It slows bone loss and keeps your bones especially healthy.

Walking lifts your mood about 10 levels, especially if you decide to take a scenic route. Being outdoors is proven to lift your mood as well, so when you combine the two you have a power-couple-energy-booster.

If you need energy a nice 10-minute walk will give it to you. It is proven that a 10-minute walk gives you more energy than a cup of coffee will provide you with. So next time you are feeling tired, and you need an energy boost go for a walk and skip the coffee.

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1 in 3 adults in the United States don't get enough sleep and don't get me started on teens who NEVER get enough sleep. Walking is the perfect aerobic exercise to help with this nationwide issue. How does it work?

When you are walking your body starts working to regulate your body temperature which then helps you sleep. Your body produces melatonin as a result, which is an important chemical that determines your sleep-wake schedule. Walking before bed can help relieve your brain of stress, calming your brain in preparation for sleep.

Over time you will lose some excess body fat. This might not be an intentional health benefit, but it could be a positive side effect that accompanies walking. The duration and speed you walk will determine how many calories you burn and if it will directly affect your weight or not.

There are other factors like age, diet and medical conditions that are factors in whether or not you lose weight. On average, a brisk 30 minute walk burns 100-200 calories so you will burn approximately 500-1000 calories per week if you follow a routine for 5 days a week.

Your body will become toned, your legs and arms specifically. Your arms become toned if you position your arms 45 to 90 degrees from your midsection. The motion that your arms make as you walk cause bicep and tricep toning.

Your legs and abdominal muscles become toned. When you are pumping your arms back in forth you are engaging your core, you can also tighten your core as you walk by pulling your belly button towards your spine.

Take the Quiz: Are you Moving your Body Enough?

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How much should teens walk?

According to MedicalNewsToday you should walk about 10,000 steps a day; also known as 5 miles. You should focus on the quality of your walk and its duration.

A good 10 minute brisk walk is a good start and oftentimes, all you need. The duration of time is really up to you since experts have a range between 10 minutes to 30 minutes a day to truly maximize the benefits. Aim for 30 minutes or more if you want to maximize weight loss.

Choose which one is best for your life and you can easily do more or less depending on what you wish to get out of it; and what you have time for.

When will I start seeing results?

Well, every body is different, our bodies react differently to physical activity so there isn't a set period of when you see results. There is, however, an average timeframe that is accurate for the average person.

Doing a brisk walk or a power walk 5 days a week can offer you the same results as most cardio workouts that require more out of you.

• After 3-4 days of walking, you'll start feeling different. Better than you usually do. Your clothes might start fitting differently, better even.
• After a week, you will start to feel more toned, and depending on your body type you'll start seeing that definition.
• After a couple months you will definitely see the results of your walking. You might loose weight. Your legs will look and feel stronger and your arms might have a touch of definition as well.

Not the amount of definition the Rock has, but you'll have some. If you are looking to become buff like him, you'll have to pair walking with a gazillion of other workouts.

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If you want a challenge

Just ordinary walking might be too easy for you, so you can ramp it up. Try going up hills and inclines. Walk up flights of stairs. Each of these challenges will work different parts of your body, and I promise that you will feel the burn.

Make walking a priority

Make realistic weekly goals. Something like; walking for 5 minutes each day of this week. Make specific goals, and make sure you keep yourself accountable for this lifestyle change.

Plan walks with your friends and family. Friends and family can keep you accountable, they can encourage you to meet your fitness goals and sometimes it’s better to have someone encouraging you by your side.

Walk your dog or someone else's dog. Maybe this lifestyle change will help you to convince your family that you need a pet.

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Try commuting by foot, instead of by car or bus. This way you can walk and save money at the same time. Less gas money and less bus money.

Commute by foot but be safe while doing it. Don't commute by foot in the extreme cold or heat. Don't walk barefoot on hot concrete. That sort of thing.

Take walking breaks when you need to refocus or you need a change of scenery. It is also proven that walking breaks help get your creative juices rolling. So walk like your life depends on it but don't focus too hard or else you might look constipated.

General takeaways

Walking will change your life, one step at a time. No pun intended.

Walking is something simple and easy, and most importantly: low impact. It can seamlessly be added to your everyday routine. It is a lifestyle and a simple change that will have you wondering, “how have I been living without this?”

It isn't about the outcome of losing weight or becoming more toned but about feeling stronger. Walking results in a natural high feeling. When your body feels good, you feel good. You become more confident and you will begin standing a little taller.

If you aren’t sure if you are moving enough take the QUIZ above!