A love letter to walking…

The innumerable things to love about my favorite pastime ~

While I had intended to post this for Valentine’s day, the month of February was much more charged than I had anticipated. Yet while time ran away, I walked. 

I love to walk- if you’re ever wondering what I’m doing, walking is a very safe guess. And going for a trek outside is my solution to (almost) everything; the fresh air and steady motion is my cure for personal struggle. That may sound like an unviable way to address every situation, and I admit that walking cannot solve all of my problems. But- whenever I need a boost, walking is always there to help get me back on my feet (haha). 

Nothing can get in the way of my daily walk- no matter the weather conditions, work load, or time of day- because it preserves my sanity. Whenever I set out for a stroll (though, more accurately, with a fast-paced stride), I feel instantly more at peace. Walking is like a free therapy session; I always return feeling lighter than before, any pressing matters unpacked and a course of action decided before I reenter reality upon arriving home. My breath finds rhythm in each step that I take, my mind gains clarity as my thoughts reorganize themselves, and the weight of any mental burden has the space to be efficiently resolved. I find that the gentle movement offers unobstructed time to reconnect with myself- my limbs are occupied in moving me forward, my respiration has found a calming rhythm, and any wandering eye is forced to gaze in the direction of my path. And through the engagement of our bodies, walking obligates us to reflect our attention toward the mind. 

Most often, I choose to capitalize off of this introspection by navigating through the thoughts that weigh on me, identifying my goals for the day, or drafting creative ideas for my undertakings at school or home (like this blog!). The fresh air and invigorating motion never fails to tranquillize my stress and always leads me to my most brilliant notions. However, walking can also provide the atmosphere you need to escape a strained headspace and distract a racing mind. To walk is to wander both physically and emotionally; to provoke motion in your limbs and your thoughts. And sometimes it’s best to direct your concentration outwards, to permit your mind to fully evade the distress to which your thoughts cling. 

For example, try absorbing yourself in your surroundings as you walk: what do you hear? what do you see? what do you feel? Take time to appreciate the world around you; find awe in the “ordinary”, or things you might otherwise overlook. Guiding your awareness towards your atmosphere can recenter you into the present moment, rerouting your focus away from any uncomfortable internal noise. You can also fixate on your breathing pattern, counting every inhale and exhale as you walk. Connecting with your breath is a proficient way to anchor yourself in the moment and regain peace of mind.

However you choose to maximize your walk, the endeavor is always a comfort; a genre of movement to engage the body and reorient the mind. Walking offers you time to reinvigorate; to process your thoughts, your stress, and restore yourself to a place of focus. A daily walk is all you need to remain calm as the world rages around you, to reinhabit your body when overwhelm threatens disassociation. Truly, walking supplies miracles for the soul that you never knew that you needed- and the advantages don’t stop there. More than reconnecting the body with spirit, walking has numerous health benefits. As I like to say, a walk a day keeps the doctor away! (though, in my opinion, the more the merrier!)

Benefits of walking:

1. Walking increases energy levels: Despite the belief that we’ll feel fatigued by exercise, movement can actually energize you more effectively than a short period of rest- a quick walk is an excellent way to boost your energy levels when you’re feeling tired. Walking increases the flow of oxygen and nutrients throughout your body, helping you to feel refreshed by re-energizing your cells. Additionally, walking triggers the release of endorphins and other hormones, such as norepinephrine and epinephrine, that help you to feel more alert. Walking also has positive effects on your sleep, allowing you to feel well-rested all throughout the day. 
2. Improves Cardiovascular Health: Like all muscles in our bodies, our hearts must regularly be exercised to maintain strength and optimal function. Walking is a gentle way to get the heart pumping, the movement increasing heart contractions & enhancing blood flow throughout the body. More consistent blood flow helps deliver oxygen & nutrients throughout the body, helps to remove waste from the blood, and prevents stagnation within the veins. In turn, you are protected from common cardiovascular diseases; a study conducted by Northwestern Medicine revealed that older individuals who walked 6,000-9,000 steps daily reduced their risk of cardiovascular disease by 40-50%. You don’t need intense cardio to maintain your system- a simple walk is perfect for keeping your heart & blood healthy!
3. Improved Mental Health: Walking can be a great way to reduce stress and ease mental strain. Physical activity stimulates the release of endorphins, the body’s natural anti-depressants, while lowering the stress hormone cortisol, increasing joy and allowing for relaxation. Walking in nature can also promote a sense of calm as you connect with your surroundings. In fact, researchers at Harvard have found a strong correlation between good mental health and more time spent outside, especially in movement. When your head is clouded with stress, moving through fresh air is sure to clear your mind. 
4. Balances Blood Sugar: If you want to maintain stable blood sugar, consistent walking may lead you down the right path. When you walk, your muscles draw glucose from your blood stream to power your movement, helping to stabilize the sugar content of your blood. Walking also boosts insulin sensitivity, or allowing your cells to efficiently manage blood glucose, which promotes stable blood sugar & strong metabolic health. The calming nature of walking also prevents glucose spikes triggered by stress, keeping you balanced on all levels.  
5. Boosts Immune Function: Walking can strengthen your immune system in a plethora of ways. Movement, such as walking, increases blood flow, allowing immunity cells to flow more efficiently to their targets. Walking also regulates the production of inflammatory cytokines, and this reduction in inflammation can help protect the body from a variety of diseases that compromise your immunity. Walking also reduces stress and enhances sleep quality, both of which are crucial for a healthy immune system. 
6. Boosts Creativity: For me personally, I come up with all of my best ideas when I walk. An active body leads to an active mind- researchers discovered that walking can boost creative thinking by an average 60%. The act of walking increases the flow of blood and oxygen to the brain, stimulating neural pathways and therefore the capacity for fresh concepts. The rhythmic motion of walking also restores focus, allowing for clarity and a fresh perspective when drafting ideas. Additionally, as we walk, we are free from the confines of our spaces and the possibilities truly become endless. You may also find inspiration in the change of scenery. Next time you feel at a loss for inspiration, moving your legs may be the answer! 
7. Improves sleep: When consistent, walking enhances the quality & duration of our sleep, ensuring a better night of rest. According to a study published by the magazine Sleep Health, adults who increased their daily steps by 2,000 were subject to significant improvements in sleep. Why? The movement reduces stress that may keep you up at night, and decreases restlessness by “tiring” the body. Additionally, when you walk outside, the exposure to natural light helps to regulate your circadian rhythm, inducing positive impacts on your sleep. 
8. Improved Digestion: Walking, especially after eating, can improve digestive activity. Walking stimulates the muscles in the stomach & the intestinal system, helping to speed up digestion and prevent bloating and gas. The accelerated digestion process is also effective in ameliorating constipation. For the most effective impacts on digestion, walk for 10-15 minutes after a meal. 
9. Improved Circulation: Walking is one of the most effective ways to stimulate your circulatory system. Walking activates muscles in our legs that pump blood back towards the heart as they contract; in fact, our calf muscles are often referred to as our “second heart”. By stimulating a continuous blood flow throughout our bodies, exercise ensures that oxygen and nutrients are deposited where they are due to maintain proper organ function. In this sense, improved circulation is linked to stronger heart health, cognitive functions, and optimal physical health in the long term.
10. Easy to Implement: Unlike other forms of exercise, the only requirement is your own two legs; walking is free, and can be completed anywhere, anytime without any equipment. Walking is also fairly gentle on your body, and can be taken at any pace that suits your needs. 

And so much more! Walking is an unrivaled form of exercise when it comes to accessibility and the many advantages it offers to your health & well-being. However, when it comes to truly committing to the movement, it can be difficult to incorporate walking into your routine, especially with how it is viewed from the lens of society. 

We’ve morphed walking into a chore, another task to check off of a list. Efforts are made to hit a step goal, or out of guilt for being lazy. We’ve framed exercise as something we have to do, rather than something we get to do. This mindset puts us under a pressure to fulfill an objective, establishing a stressful outlook on the pursuit of moving our bodies.

Instead of viewing exercise in this way, try acknowledging the movement as a privilege. Remind yourself of all that you receive by taking a walk, and honor the simple, yet restorative impacts. When you choose to celebrate your activity, the experience suddenly becomes more desirable, now revered as something to bring joy, peace, and good health.  And when you build consistency, you will find a personal rhythm that keeps you walking back for more (almost done with the puns..).

To supplement your mindset shift, there are many additional tactics that can help you construct your walking routine. And like most things, the best way to increase movement is one step at a time (last one, I promise)!

Strategies to get walking:

• Take the stairs over the elevator
• Walk somewhere instead of commuting by car
• After driving somewhere, park farther away from your destination to increase the distance you must walk to get there. 
• Make time in your schedule to take a walk- short or long – and commit to that same time every day. Our brains adore routine, and building a walk into your schedule will ensure that overtime it becomes a habit. 
• If you work from home and have money available to upgrade your workspace, the purchase of a standing desk + a walking pad can be a great combination to simultaneously accomplish work while moving your body. 
• Treat yourself to a pair of comfortable walking shoes or a nice exercise set to motivate you to take a walk. 
• Don’t skip your walk even when you don’t have much time- if 10 minutes is all that you can manage, remember that something is more impactful than nothing and consistency is all that matters. 
• If you find walking disinteresting, capitalize off of modern technology! While I encourage you to walk without distraction, plugging in to your favorite podcast or putting on a special playlist can be a helpful way to initiate your enjoyment for walking. 
• Find a walking partner- moving alongside a friend can keep you accountable and allows you time to catch up with one another. It’s a win-win both ways! 
• Remind yourself why you’re moving- not to hit a certain mileage or compensate for a day rotting on the couch, but rather to start your morning with a clear mind, or decompress after a long day. In other words, leave guilt out of your intentions.
• Meet yourself where you’re at- you aren’t expected to commence your journey by completing a marathon each day. Try starting with something manageable (5-10 minutes) and build yourself up from there. When you’ve found a duration & pace that works for you, the movement will feel comfortable and restorative, as opposed to exhaustive. And how you feel on every walk may be different; adjust your walk to ensure that you feel your best- that’s all that matters 🙂

Takeaways:

Hopefully, this post has given you insight into the wonders of walking and inspired you to get outside to move your body. If there is anything to take away, it’s that you have so much to gain from walking, so long as you have a true desire to do so. If you’re stressed over your movement, you will not reap the benefits you seek to obtain. However, using the strategies described in this post, I guarantee you will find a way to make walking work for you.
So, lace up your sneakers, hit the trail, and discover the revitalizing road on which walking leads you.

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