Walking is one of the best things you can do as part of your self care routine. By scheduling it into your daily routine, you are prioritizing your physical and mental health. Walk alone or with a buddy, but commit to the behaviour. In a few short days you can see the benefits. It is also a time you can spend on reflection, problem-solving, and exploring.
Benefits of Walking
Walking improves cardiovascular and pulmonary fitness, and it strengthens bones & muscles, all leading to a better state of physical being. Regular exercise, including walking, releases natural brain chemicals that enhance well-being, so your stress reduces and your mood improves.
It is recommended that you do at least 20 minutes of sustained brisk pace per day to maximize the benefits of walking. If you can’t walk briskly, extend the distance and/or the amount of time that you walk. As you build endurance, you’ll be able to meet that goal.
When you go for walks, you will begin to notice your sleep improves. Part of this is due to the chemical changes in your body from even mild activity, and indirectly, the mood and relaxation that happens by walking. A recent study found a link that the more steps people accumulated and the more time in motion, the higher the sleep quality, but aim to have those steps in earlier in the day and not right before bedtime.
Exposure to fresh air is essential for your well-being. At least 20 minutes of fresh air a day can boost your overall health and wellbeing, so by taking your walk outdoors, you double-down the benefits. Fresh air intake raises your oxygen levels, providing greater clarity to your brain and allowing for improved concentration. So when you are stuck on a problem, it’s a good time to take that walking break.
Many people have a routine of going for a stroll after a heavy meal. It has long been known that walking can help with digestion. This is because walking after a meal helps speed up the time it takes for food to move from the stomach into the small intestines, and in turn, improves bowel movements. So if you find yourself suffering from heartburn or gas after your meals, it might be time to take a walk. It also helps with improving blood glucose levels for those that have pre-existing conditions.
Walking outdoors opens the possibilities of exploring new and exciting spaces, leading to learning opportunities and fun. You can go on a walking tour, which can vary from an hour on an urban walk, to full-day treks to culture and heritage destination sites.
Alternatively, you can choose new adventures for yourself in the city or town that you live in. Pick a new path or make a game of it to accomplish a task each time you go for a walk. Bring a friend or go on your own, both have their own merits. By opening your mind to the possibilities you encounter during a walk, you are allowing your mind to experience growth and wonder, like a small child. You’ll be surprised how much joy this can bring if you let it.
Walk this way
Like any sport, there is technique in how we should be walking. This may sound absurd as we walk daily to go about our business, but have you ever thought about how you actually do it?
When babies learn to move, you see a determination in them to get to that next place. Rocking back and forth, pulling themselves along, and in time a crawl develops. From that they start to reach for higher spots, and as a result get more upright in position. Those first few steps are usually aided by an adult, one step then the other. So why is it that we stop thinking of it and lose our determination to walk to places?
Stand up straight by keeping your head up, shoulders back, align the hips with your shoulders, and take a breathe. When you are ready, put one foot in front of you as you slowly shift your weight forward. Your opposite arm should also be forward. Engage your core to maintain balance and allow for the natural momentum of your arm swing once you get your stride.
If you are new to walking, check in with a medical practitioner before commencing. This is to ensure you are aware of any risks and to ensure you know the proper technique. They may outline smaller targets at first for time and distance. You can increase these as you feel more capable of taking on more.
Be curious & discover new places on your walks.
The benefits of walking are plenty. It is an activity we can use for grounding ourselves, support our physical health, and to allow our minds the freedom to decompress and learn. Besides ensuring you have a sensible pair of shoes to wear, the monetary cost is minimal. If you happen to be in nature, a barefoot walk through the grass or in water could also have additional benefits. Walk alone or with someone you care about. Listen to music or a podcast, or let the sounds of the city or nature surround you. Aim to walk outdoors even if the weather isn’t ideal. By pushing ourselves to make the time, we are setting ourselves up for better self care.
IMAGE CREDIT: Unsplash | Genessa Panainte.