Did you know that just a 30-minute walk a day could greatly improve the health of your body and mind? Below, we talk to Kadija Hart, the program coordinator for the local chapter of the national Walk with a Doc/Just Walk! program, about the many benefits of hitting the pavement.

What are the physical benefits of getting out and walking?
It can help to regulate blood pressure and cholesterol while helping you maintain a healthy weight and strengthen muscles. It also lowers the risk of heart disease, stroke, Type-2 diabetes, and several types of cancer. It can even boost your immune system by increasing blood flow, decreasing inflammation, and introducing your body to illness-preventing antibodies. It’s low-impact, so it’s more accessible, whether you’re physically fit, recovering, or just starting out. And it’s free!

What are the mental health benefits of walking?
Not only is it a mood booster, it can help increase your energy levels. It raises your serotonin levels, which can help with anxiety and depression. Walking also gives you time to calm your mind and focus on your surroundings, which can help with mental alertness and clarity. We all move so quickly through our days, so it’s nice to give yourself time to be with your thoughts; there’s a lot of power in that. Then there is the social element of walking. Whether or not you choose to walk with a partner, a walking group, or alone, there will inevitably be social interactions within your community that you will come across.

How often should you walk and for how long?
If you can, 30 minutes a day makes a huge difference and can really strengthen your heart. But it really doesn’t have to be looked at as exercise or a routine. The best thing about walking is that it’s customizable. It can be as simple as taking a walk around the block or even just down the street.

How do you get started with a walking routine?
It’s good to start small. Pick somewhere you feel comfortable walking, like down your street, and just go. I suggest downloading an audio book or listening to good music to help pass the time. Another good way to feel comfortable is to invite a friend to join you on your walks or to join a local walking group to hold yourself accountable. And make sure you have the right shoes, fit by a professional.

How do you incorporate walking into your life if you don’t live in a walkable area?
The biggest misconception is that you have to walk outside, but there are many places indoors that you can get some steps in. You could visit a local museum, the mall, or even the grocery store. Another idea is driving to a more walkable neighborhood to explore. It’s nice to see new areas and appreciate the scenery and architecture. Make it an adventure and you’ll never be bored.

WHAT YOU NEED:

IF THE SHOE FITS: Make sure to get fitted for a good pair of walking shoes to prevent any injury.

TAKE A BREAK: Schedule time for a walk in your day so you can clear your mind and practice self-care.

START SMALL: There are no rules; even a walk around the block is beneficial to your overall health. Start there and see where it takes you.

A cozy cup of tea might be just what the doctor orders this winter season. Natalie Antoinette, founder of Baltimore-based wellness brand New Secrets Tea, spills the tea on how to get the most out of your mug.

What kind of wellness support does tea offer?
When harnessed appropriately, the herbs within teas serve as a potent source of essential vitamins, creating an enjoyable and proactive measure for holistic well-being. It can address underlying issues rather than merely masking symptoms. High-quality tea offers distinct properties contributing to common objectives such as relaxation, stress relief, immune support, and overall health.

Are there any tips for deciding what tea to reach for?
It is crucial to select teas that align with your specific wellness objectives. Opt for herbal teas featuring ingredients tailored to your needs, such as lavender for stress relief or turmeric for joint health. Take the time to read labels and research different tea blends. Another approach is to begin with a tea flavor you already know you enjoy. There are numerous ways to tap into the herbal benefits of tea without feeling like you’re consuming medicine.

What are your winter essentials?
Wheatgrass is prominent in my pantry due to its rich content of vitamins, minerals, and anti-oxidants. I combine it with elderberry syrup as a little “flu shot” that [my family] takes once a week to shield against winter ailments. Echinacea and mullein are also invaluable additions for immune support and respiratory health. With its potential to regulate blood -sugar levels, cinnamon adds a comforting warmth to winter beverages.

What advice might you give to develop a nourishing tea ritual?
Consider these guidelines: Select a time of day within your routine to allow relaxation, choose a tea blend that resonates with you, brew with freshly boiled water per the recommended steeping time and temperature for the specific tea type, and create a serene atmosphere by dimming the lights, playing soft music, or engaging in mindfulness practices. Remember, even just 10 minutes of mindful tea enjoyment can significantly impact your mood for the rest of the day.

What teas are you most excited about for the winter season?
[New Secret’s Tea] Stress Free Me black tea is my morning essential. It provides the caffeine I need to combat the winter blues, while the sooth- ing lavender helps ease anxiety and stress. Build Me Up is a turmeric-based tea with anti-inflammatory properties to alleviate joint discomfort, making it a vital part of my winter wellness routine.

WHAT YOU NEED:

GOALS: Choose your tea based on the health benefit you wish to achieve.

RESEARCH: Each tea contains herbs with different properties with various effects.

TIME: Set the mood and take a few minutes a day to create a daily nourishing ritual.