Wednesday

"In every walk with nature, one receives far more than he seeks."

-John Muir

Welcome to Wednesday and National Walking Day! Today, we're chatting about:

• How walking impacts your mind

• Do you really need 10k steps a day?

• This spring’s best shoe deals

• How to make your walks more interesting

• A vacation spot you didn’t know you needed to visit

Why Your Brain Loves a Good Walk

Ever feel like your mind is running a marathon while you’re just trying to get through the day? It turns out the best way to slow down might be to speed up on foot. Walking isn’t just good for your body; it’s a secret weapon for your mental well-being, too.

Taking regular walks can boost your mood, reduce stress, and even help you sleep better. It increases blood flow to the brain and calms your nervous system, making everything feel a little less overwhelming. Plus, walking outdoors—especially in nature—adds an extra layer of relaxation.

The best part? No fancy gear or gym membership required. Just lace up your comfiest sneakers and start small—maybe a 10-minute stroll after lunch. If you can, invite a friend. Walking with others has been shown to improve self-esteem and fight off those gloomy moods.

And if you miss a day? No worries. The goal isn’t perfection—it’s consistency. Every step counts, and your mind (and body) will thank you for it.

Do You Really Need 10,000 Steps a Day?

If you’ve ever felt guilty for not hitting 10,000 steps a day, here’s some good news: you don’t need to. Research shows that even walking 4,400 steps daily can lower your risk of early death, and benefits continue up to around 7,500 steps. Beyond that, the improvements tend to level off.

This means you can boost your health without marathon-length strolls. Most people already take about 5,000 steps a day through routine activities like errands and housework. Adding just 2,000 more—roughly a 20-minute walk—can make a measurable difference. Studies link this moderate increase to a lower risk of heart disease and a longer lifespan.

The best part? These extra steps can come from simple changes: pacing during phone calls, taking the long route to your car, or opting for an evening walk. No need to obsess over step trackers—just focus on moving a little more, when you can.

The Best Spring Deals on Hoka Shoes Are Here

With the weather warming up, it’s time to treat your feet to Hoka’s ultimate comfort. Whether you’re out for a run, a walk, or just spending the day on your feet, Hoka shoes provide incredible cushioning and support to keep you cool and comfortable all season long. And thanks to Brad’s Deals, we’ve found the best places to score these high-performing shoes at great prices this spring.

Unlock the best deals on Hoka shoes now.

Thank you to Brad’s Deals for sponsoring Note To Self. 

Turn Your Daily Walk Into an Adventure

Walking is one of the easiest ways to stay active, but if you’ve ever found yourself staring at the same sidewalk cracks every day, it’s time to mix things up. A few simple changes can turn your usual stroll into something you actually look forward to.

Start by giving your ears something to enjoy. A fun playlist, an audiobook, or a podcast can turn a regular walk into a mini escape. Need an energy boost? Try an upbeat playlist. Want to get lost in a story? A good audiobook can make the miles fly by.

You can also make your walk more interactive—play “I Spy,” look for new details in your neighborhood, or turn it into a mini treasure hunt with geocaching. Feeling creative? Try making nature rubbings with leaves and bark or spotting fun shapes in the clouds.

If all else fails, change your scenery. Take a different route, walk at a new time of day, or explore a nearby park. A little variety is all it takes to make your daily steps something to look forward to.

The Science City You Didn’t Know You Needed to Visit

Wellness Round-Up:

Parting Thoughts

• ✅ Did You Know: True! Walking releases endorphins and reduces cortisol, helping with mental well-being.

• 🙋🏼‍♀️ Snapshot Of The Day: We'd love to see moments from our readers’ lives that they are proud of! If you recently accomplished an achievement, experienced a joyful moment, or are proud of a picture you have taken, be sure to capture it on camera and send it to us for a chance to be featured next week! 

• 💭 Final Self-Care Thoughts for Today: Before you wrap up your day, take a moment to appreciate the simple magic of walking. Whether it’s a quick stroll between meetings, a sunset walk with your pup, or a mindful wander to clear your head, every step counts—not just for your body, but for your mind, too.

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!