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  • Bill Kernodle

the First Step is on You



Transform Your health 10 Minutes at a Time


The first step is the hardest.

It is a Chinese proverb that says “The journey of a thousand miles begins with a single step.” Lao Tzu


You might say, “well of course I see that but so what?” If you want to establish a healthy habit, you must take a single step, literally and figuratively.


If you are feeling run down, unhealthy and know you have to do something but it feels so impossible, don’t worry you can do something about it. You do not have to join a gym, workout twice a day, be sore all the time or read all of the fitness magazines. You could do these things and perhaps you will someday. But today is today and what can you do?

Take a step, the first step. Take a walk. Just a little one at first but establish a habit and then you can build upon it.


It has been long established and any fitness or health professional will tell you that walking has benefits that go well beyond what you might think. It clears your mind, aids in digestion and is a building block for the life of your dreams.


Yes, I said it. The life you are meant to have, the life of your dreams.

I have always loved walking and in particular, hiking so it was not too hard to convince me to establish a habit of walking every day. I wanted to get into better shape, although I was already fairly healthy and I was listening to a few of my favorite fitness professionals on YouTube and elsewhere talk about how beneficial walking is, yes, just walking.


So, I tried it. Especially after each meal and in particular any heavy meal, (which I do not do so much anymore and is a topic for another day), hint, don’t do it; I took a short walk. I walked down the street for a while and then turned around, total time maybe 20 minutes. But you can start with less if you need to. Then I did it the next day, and the next day and the next. Now I am doing it every day for many months now. Sometimes I do it three times a day.

Other people think I am crazy it seems but I cannot convince them how good it makes me feel. It makes me feel so much better every time. I can feel my body responding; in my digestion and my flexibility and my overall state of mind.


Start by just going five minutes in one direction and turn around and come back, total time 10 minutes. Chances are you will enjoy it so much after a few times that you will naturally extend the walk farther than you had planned, that is a good thing.


The point is to do it at least once a day, then twice, then every few hours if you can, again, in particular after eating. If you can commit to ten or fifteen minutes a day at first, you can establish a good habit. One that you can now build upon. You will feel better, I guarantee it. It is not possible not to feel better when we do the things our bodies were designed to do.


Try it for 30 days. Make a goal of simply walking twice a day for 15 minutes at a time. If you hate it and can’t see how it could work, set your watch or phone to alarm after 7 or 8 minutes. Walk down the block and when the timer goes off, turn around and walk home.

If you do this you will have established a good habit of doing something that is positive for your health.

If you are worried about safety or other issues like that, take your spouse or a friend or your dog with you. So much the better as you will be helping them as well, then you will become an advocate like me. Even your dog will be happy for the time with you.

Take a step, just one step; then more, then a thousand! Do it today. Do it right now!

Start your personal journey to a better you with just one step.


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