Deone Pedersen loves to travel, and oftentimes an upcoming trip would spark a fitness goal for her. But it was a recent trip to Croatia that awakened her inner walker.

Pedersen, a staff member in the University of Iowa Tippie College of Business administration, has participated in liveWELL since 2008. In her time working with health coaches, she has successfully found ways to increase her activity. However, the Croatia trip challenged her to hike and climb in rough and tough terrain, pushing her further than ever before. She now walks 2.5 miles to work three or more times per week. Pedersen often can be found on local trails and sidewalks—walking has become her main mode of transportation.

Pedersen recently sat down to talk about her walking routine and the benefits that have come from taking more steps each day.

Can you describe your trip and how it changed your approach to walking?

When visiting the country roads of Croatia, I discovered that we were walking 5 to 7 miles each day on the tours. The confidence-building day was at Plitvice National Park. It was a hike that included 12 lakes with waterfalls everywhere, a rail-less boardwalk over open water, and muddy, slippery, narrow land paths with large tree roots gnarling out.

What does your weekly walking routine look like?

When I got back from Croatia, I realized how much I had enjoyed the long walks. With some advice from my health coach, Erin Litton, I purchased my own pedometer and started incorporating more walking into my days. I started by walking a couple of miles after work once a week and also on weekends. Soon, I actually decided to walk into work one morning—two-and-a-half miles from door to desk. And I liked it! It became two times a week, then three, and finally I began walking in every day unless it was raining. One week I walked 25 miles between Monday and Friday.

How has your health changed since you increased your daily walking routine?

From long-term sitting, I had chronic lower back pain and was beginning to get sciatica. I had pain daily, and I went through a lot of ibuprofen and chiropractic visits. Now, I rarely take ibuprofen or visit the chiropractor. My stamina has increased, and it is noticeable to family and friends. I have a faster gait, longer stride, and a smile on my face. My energy has increased and my mood has improved. I have dropped around 10 or 15 pounds; slacks that at one time were snug are now all quite baggy! One of the greatest benefits is that walking has been proven to reduce my stress.

What is your favorite part about walking?

It has become my meditation time. I enjoy nature around me, but I also have time to think. Just the walk itself feels so good, I find myself smiling after only a few blocks. I really enjoy watching the numbers go up on my pedometer; it never leaves my wrist. It is my constant reminder of how I’m doing.

Where do you plan to travel next and why?

I just got back from a Holiday Markets tour in Paris, Luxembourg, and Germany. My pedometer traveled with me, of course! I had many days over five miles while getting to see some amazing sights.

Any advice for others who are considering walking?

Walking makes you feel good, cures a lot of what ails you, and it’s free!