by Dana Cavalea September 28, 2019

1 Comment

Hey Team!

Yes... it is Saturday and I am writing to you!!...

Usually I write only during the week, but, this week was a busy one and I was not able to reach out as much as I would have liked...

So, before I head out to my wife's, grandmothers 100th birthday party (Yes, you read that right)....

I wanted to write to you to show you a quick way that will put you in the best possible position to hopefully celebrate your 100th birthday someday!


This is really simple.


Jeez.. thanks Coach for that brilliant message...

Well, it is true.

Movement is medicine... and so many just do not move.

Walking has so many benefits beyond the movement of it....and I wanted to share them below.

✅Fluid Movement (Blood, Lymph, Synovial Fluid)

All of which play a role in the bodies healing process and joint health.

✅Meditation and Mindfulness

Yesterday, I was with a Mindfulness Instructor who validated walking as a great way of actively meditating, especially when it is done outdoors and without engaging your phone.

✅Cardio-Respiratory System Fitness

Depending on pace and gradient, walking, can improve your overall respiratory function, along with strengthening your cardiac muscle tissue if hills are present. This is what makes Hiking so great for your cardiac muscle. 

✅Alone Time

So many of us today just do not take time for ourselves. A great walk can give you time to sort your thoughts and emotions.. and is a great time for self-coaching and figuring things out.

In a time when so many feel they have to go to the gym and pound it out... either running, bootcamping, powerlifting, or using hardcore circuits, I encourage them to include the basic activity of walking into their daily routine for the reasons mentioned above.

I encourage all my clients to get in a walk each day.....

One of my close friends, MLB Hitting Coach, Kevin Wilson, takes a daily walk that has become well known in the baseball community.

It is his chance to center himself each day so he can be more available for others.

With many of my clients, when I coach them via phone, we do it through a Walk & Talk.. a method coined by one of my CEO Clients, Founder of WheelsUP Private Aviation, Kenny Dichter.

A walk and talk.

Walking and talking.

Another strategy to keep moving.

You will know when you need a Walk & Talk vs. a Solo Walk..

Both a serving but for different reasons.

Walk & Talks are also a great way to have a deeper conversation with somebody because movement allows us to relax.. be more open.. and when we are outside, we are FREE.

There are even many CEOs now that use a Walk & Talk as a way to have meetings with their managers, employees, and even other leaders they are looking to do business with. 

There are usually 3-Opportunities per day for a great walk.

Early Morning- Before Work or Post Getting Kids to School

✅Lunch Time.

✅After Dinner.

There may even be days when you choose to walk twice! Once you start to feel the benefits... wow.. amazing... the Calm that comes with you after your walk.

Now, in honor of my wife's grandma, Nellie, who walked everywhere most of her life, let's all at least get a walk of some kind in for 2-3x per week.

Think about it, it is our oldest mode of transportation!

Let's walk into the weekend!


Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

1 Response


January 24, 2023

Very helpful advice in this particular post! It’s the little changes that make the largest changes. Thanks for sharing!
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