Some people love to exercise. I am not one of those people. It is something that I have to think about everyday and be mindful that I am doing it. Hence, I am always looking for an exercise I can do easily, and is part of my day. I also want something that is going to help me on multiple levels. Walking fits into all the categories I am looking to achieve to keep my mind and body fit as possible. It provides benefits in 3 key areas: Mental, Emotional and Physical. Most importantly, it is EASY to incorporate into my day.
In the July 2020 issue of Real Simple Magazine, there was a great article about all the benefits that walking can provide. In this article, David Sabgir, a cardiologist states that "Unlike a medicine that is likely targeting 1 or maybe 2 diseases, walking aids in the treatment of over 40 illnesses, basically only positive side effects". Can you say seriously that about any pain medication? NOPE. No matter if you are suffering with neck pain, back pain, depression, anxiety, even arthritis, walking can provide a benefit.
A simple walk can have an effect on so many different aspects of our life:
- Sleep Better every night - according to a study in the Journal BMJ Open, adults average age of 44 that walked 10000 steps improved their sleep habits in 4 weeks: they fell asleep faster, slept longer and had better quality of sleep.
- Think more clearly- improve your verbal memory and learning. Regular walkers also experience less cognitive decline. Every time you walk, pressure waves send more blood to your brain.
- Have a stronger immune system - a study showed that people who walked just 20 minutes, 5 days a week, took 43% less sick days vs people who exercised 1 day per week.
- Decrease in joint pain- brisk walking can help patients with arthritis. It can help decrease stiffness and joint pain and overall increase mobility.
- Have a healthier heart- a 1976 study showed that women who walked 3-4x/week were 35% less likely to develop heart disease.
- Be more creative- walking stimulates innovative thinking. A Stanford university study showed that walking can help to generate more ideas and increased communication. Having a walking partner can also help you have an outlet to speak about issues.
- Curb your cravings- a simple 15 minute walk can curb emotional eating. Walking can even help with smoking cravings.
- Strengthen your relationships- Reduce stress and improve your mood with or without a partner. A 2017 study showed that walking with another person can increase rapport and empathy.
Sometimes you have to get a little creative to get the walking in. If you play golf, find out if you are allowed to walk the course. My son likes to play golf. I am able to take him out and walk 9 or 18 holes a few times a week. He also walks to condition himself for tournaments where it is a requirement that the kids walk. He has also noted that he plays better when he walks as well- he is able to strategize and think about his next move. Walking does not only adults good, but kids too.
If you are at work, don't take the elevator at work- take the stairs instead and walk. Maybe instead of lunch at your desk, take a walk. Maybe you park a little further on your next errand, and walk some extra steps. It is easy to do, just make your mind up that you will take the steps everyday.
Sometimes its hard to open up to another about what is going on in your life. You may not want to burden someone else. For me personally, walking has provided that outlet on so many occasions. On so many occasions, I have personally found myself thinking about an issue and being able to work through it on my walk. I have spent many hours thinking about my children, my husband, our family, our business and work, maybe on a decision that needs to be made. Thinking about things can provide clarity, an outlet, and help you on many levels. You can laugh, cry, smile, be sad and be happy on your walk. Sometimes, you put things out there. You can tell the universe what you are looking for. What is that you want in your life? What is it that you don't want? There is much to be gained.
So take a walk, it will do you so much good in so many ways at so many levels- I promise.- Nav
Additional Reading:
- What to do when you have difficulty falling asleep
- Traction Pillow can help for deeper sleep with optimal posture
- Help with Numbness and Tingling at Night
- Stretches to Help you Sleep
- The Boney Hump in the Back of my Neck
- 10 Pillows that Work in 2020 for Neck Pain
- How about an Adjustable Pillow for Better Sleep