Walking is one of those things that most of us do every day, but don’t think much about it. It is not only a way to bring us from point A to point B, but it can also be a powerful health instrument. More recently I deliberately recorded more walks in my day, and here is why.
The (many) benefits of walking
Walking is not only an informal form of movement, but a recovery practice supported by research that can have a profound impact on almost every area of our health. That is, if we choose to make it a daily habit.
And I say “choose” because walking is one of those things that is so simple, we often reject its potential benefits. It is not supplied with chic equipment, flashy gym memberships or complex routines. Yet it is often the simple things that can be the most impactful.
I recently shared a message about wearing a weighted cardigan while walking, a habit that I recently took over. It received many questions and answers, so I realized that this topic deserves a deeper dive. In this article we will deal with what science has to say about hiking benefits and how you can make a regular part of your routine there.
We are meant to move
As people we are organic to walk. For the most part of our history, walking was not an exercise, but how we survived. From foraging to hunting our daily lives, it is estimated that our ancestors ran five to ten miles every day.
Today? Most of us are lucky when we get a mile between our cars, screens and schedules.
This decoupling between where we came from and how we live now contributes to what some researchers call ‘nature shortage disorder’. And although we cannot all live barefoot in a forest, we can bring back elements of natural movement to our lives. A simple daily walk is a great way to do that.
Science has advantages of hiking supported
There are so many parts of our health that are positively influenced by walking. Here are some of the most fascinating reasons to tackle your shoes. Better yet, go on the grass barefoot!
Boost mental health
Research shows that walking helps to reduce anxiety and depression symptoms. That may not be surprising if you have ever made a walk to free up your head or feel better after a stressful day, just by going outside.
But it’s not just anecdotal. Studies show that walking can increase the levels of serotonin and dopamine, the “feel good” neurotransmitters have often told us that we need more of it. One study even showed that 30 minutes of walking led to significant changes in brain activity associated with relaxation and positive mood. And when more than 15% of women in the US take a prescribed antidepressant (twice as many as men), that is a big problem!
Support metabolic health
Less than 10% of Americans are considered metabolic healthy. That means that more than 90% of us could benefit from the support of blood sugar levels. And here is the great news: walking is one of the most accessible tools we have.
A study in Diabetes care Discovered that only a 10 -minute walk after meals can reduce blood sugar peaks by a maximum of 12%. I often take short walks after meals to help my body process food more efficiently. If I am not in a place where I can really do that, even a few dozen air squats will succeed. I have seen the difference firsthand in my blood sugar values while wearing a continuous glucose monitor.
It’s great for your heart
Do you want a healthier heart? Walk! A meta-analysis showed that walking can only reduce the risk of heart conditions by 19%30 minutes a day.
Unlike high intensity training, walking is gentle for the body. That means you can do it daily without tensioning cortisol or to emphasize your system overly. When I was healed of hashim photos and intense dys regulation of the nervous system, walking (not running or weightlifting) was my choice of choice. It was recovering instead of exhaustion.
Regulate the nervous system
One of my favorite benefits of walking is how it supports the health of the nervous system. Especially when they are done in nature, the Vagus nerve stimulates and helps the body shift in a parasympathetic (rest and digest) state.
You may have seen that powerful before and after brain scans that show how even a 30 -minute walk can reduce stress activity in the brain. The nature walks and the bathing of forest can also lower cortisol levels and promote feelings of calmness.
Improve the lymphatic flow and joint health
Walking is an activity throughout the body that helps to stimulate our lymphatic movement and circulation. Because the lymphatic system does not have a pump like the heart, it relies on muscle movement. Walking is a perfect way to make things flow. This can support immune function, detoxification and even reduce bags and inflammation.
Walking also supports joint health through regular, low impact exercise. In contrast to more intense training, walking can actually lubricate and hydrate joints. As my friend Hunter Cook learns with cars (controlled articular rotations), consistent joint movement is the key to long -term mobility.
Do you really need 10,000 steps?
You probably heard the mantra “10,000 steps a day”. But did you know that that song came from a Japanese marketing campaign in the sixties, not science?
The truth is that studies show that benefits really start around 7,000 to 8,000 steps a day. Even that may sound like a lot, but it breaks out to about 30 to 60 minutes walk, spread throughout the day. And every step counts.
The goal is not perfection, but consistency. Whether you take a long morning walk or three short short walk after meals, the benefits are correct.
How to upgrade your walks
As soon as walking becomes a regular habit, you can be placed in a number of optional (and fun) upgrades to stimulate the benefits.
1. Add a weighted cardigan
Wearing a weighted cardigan Can increase calorie burning, pecle of contractness and bone density. It is important to start light, 5% of your body weight or less, and to build up slowly if desired. I have worn vests from 30 to 60 pounds, depending on the site. On soft soil such as sand, I stay lighter weights or completely skip it.
A short comment here: someone ever asked if wearing a weighted cardigan is as if you were too heavy. The answer is … a bit, but with important differences. Wearing extra weight emphasizes the bones (that they can strengthen), but chronic inflammation or poor metabolic health can destroy some of those benefits. With a vest you get the bone benefit without the systemic stress.
I love walking barefoot where possible, on sand, dirty paths or grass. It strengthens its feet, improves the balance and can help reduce inflammation by grounding or grounding (contact with the natural electrical charge of the earth). My oldest son regularly takes a bare feet on concrete and has slowly worked himself up to have the right shape to do that safely. Myself? I am not a fan of how the concrete feels barefoot, and I would certainly not recommend starting there!
Not ready for full walks barefoot? There are great minimalist shoe options such as earth runners and grounddies that offer flexibility and grounding without sacrificing protection.
3. Try slope or hills walks
Do you want to increase the intensity without adding weight? Find a hill or put your treadmill on a slope. This focuses on the buttock muscles and hamstrings lake, increases the heartbeat and increases the metabolic impact. In general it is still a low impact.
The best times to walk (and why)
If you wonder when you have to walk, there are extra benefits here a few times:
- Morning: Walking in early daylight helps your circadian to regulate rhythm, supports the hormone balance and stimulates the mood. Try to combine it with a morning gratitude or meditation practice to stack even more benefits.
- After the meal: A short walk after eating (even only 10 minutes) supports digestion and stabilizes blood sugar levels. This is one of my favorite health habits.
- Evening: Soft movement in the evening helps to wrap the nervous system and supports better sleep. Bonus if you walk on sunset and get some free red light!
Leave a daily habit
The biggest collection meal here is not about how long or intense our walks are. The point is to get started and be consistent. Here are a few ways to make an easy, pleasant habit:
- Follow it: I use one Our ring, But you don’t need anything special. A simple step or app can help you stay aware.
- Make it fun: Listen to audio books or podcasts, or just enjoy the silence. Whatever you help you look forward to it. Sometimes I reserve a favorite audio book to listen to only while I am walking.
- Walk with others: Social walks are one of my favorite ways to connect. Meet a friend and walk instead of sitting in a coffee shop.
- Simple pile: Combine it with an existing habit, such as your morning tea, your lunch break or your evening wind.
- Start small: Even five to ten minutes a day is enough to get started. The point is to build up, not to win a marathon.
Last thoughts about the benefits of walking
Walking is perhaps one of the most common human activities, but that doesn’t mean it’s normal. In my modest opinion, walking is one of the most overlooked tools that we have for healing, regulating and blooming. It supports everything, from our mental health and metabolism to our bone strength, brain health and lifespan.
If you are just looking to become healthier or if you have been on this path for a while, I would encourage you to try to walk on your routine. See how this influences your energy, your mood and your stress levels. After a while you may notice that you walk more to walk more, especially when it is in nature!
Do you make a habit? Have you ever tried to upgrade your walk? Leave a comment and let us know!
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