Get Up and Walk

One of the best health habits we can adopt is walking every day. Here are some of the ways a habit of daily walking can help improve our health. 

Because walking is weight-bearing exercise, it is healthy for our bones. Walking encourages bone growth and remodeling. Remodeling is the process by which old bone tissue is removed, and new bone growth occurs. This helps to keep the bones strong and formed correctly. Strong, correctly formed bones lower risk of osteoarthritis in later years and help to protect against fractures and breaks. 

Walking, especially when brisk or walking up and down slopes and hills, enhances the lungs’ capacity for holding oxygen. It also gets the heart pumping to strengthen the heart muscle and increase blood, oxygen, and lymph circulation throughout the body. 

Just thirty minutes of brisk walking each day can lower stress and anxiety. Walking in nature without distractions of TV, phones, and reminders of household tasks needing done, can help us clear our head and process thoughts. Walking in nature is mood lifting and calming to the mind. 

Another positive attribute of walking is how it lubricates the joints. You can even add some light arm swinging to include the shoulder and elbow joints. Joints were made to move and when they are motionless, they tend to get stiff and achy. 

The act of walking about fifteen minutes after a meal wakes up the digestive system. This provides better metabolism and will help the body process blood sugar levels and keep them from spiking. A strong digestive system is important for a strong immune system. It is also known that people who suffer from different digestive disorders such as IBS, Crohn’s and Celiac, can show improvement with walking daily, especially after meals. 

You may notice an increase of creativity after going for a walk. When we walk, we use different parts of our brain simultaneously, and this engagement of the brain often boosts creativity. If you are experiencing writer’s block or difficulty making a decision- try heading out on a walk. 

Going on regular walks also boosts our energy levels. It can become habit forming, too. Our bodies were made to move, and once we get used to moving every day, breathing fresh air, and boosting our moods, we will notice our energy levels increase. This means we are more productive in our daily activities, and our positive mood helps to soothe worries and helps us to rest better. 

Some points to consider when heading out on a walk: 

1) Weather- dress appropriately for the weather. If it’s chilly outside, dress in layers that are easy to shed and tie around the waist if need be. Don’t forget your hat and scarf as well. Remember to grab some sunglasses!

2) Pavement or Dirt? You will want to wear a good, supportive shoe if you are walking on pavement. Good toe width and arch support is a must to keep knees, hips and back in good condition. If you are walking on dirt or grass, you can get away with walking barefoot if you have healthy, strong feet. You want to make sure there won’t be broken glass, or prickers; however, so consider wearing a good pair of walking shoes or sandals. 

3) If you listen to music with earbuds, keep one ear free, or the sound low enough that you can hear any oncoming traffic, people, and wildlife. 

4) Don’t forget your water! It’s so important to stay hydrated, even if you are only planning a twenty-minute walk. You may surprise yourself and keep walking! 

5) Plan a break. If you know you will be going out for thirty minutes or longer, plan a break to stop and take in your surroundings. Maybe bring an apple or another light snack to enjoy while you sit and breathe in the air and enjoy the environment. 

6) Bring a friend! Walking with others is good for the soul. I have solved all the world’s problems, in theory, on walks with friends. 

7) Phone. Bring it in case of emergency or simply to take a picture of a picturesque scene you come across. 

8) Consider small hand weights to tone your arms. 

9) Be aware of your surroundings. Carry some mace in case you are approached by an unfriendly dog. If you are going out where there will be wildlife such as bears or mountain lions, carry some bear spray and a whistle. 

10) Keep a walking journal! Record what you saw, how you felt, any new ideas that arose. It will be fun to look back and recall how good walking makes you feel and the improvements in your life due to it. 

“Walking is a form of touching the earth. We touch the earth with our feet, and we heal the earth, we heal ourselves, and we heal humankind. Whenever you have an extra five, ten, or fifteen minutes, enjoy walking. With every step it’s possible to bring healing and nourishment to our body and to our mind. Every step taken in mindfulness and freedom can help us heal and transform, and the world will be healed and transformed together with us. “– Thich Nat Hahn

*This post is from 2023