Walking: The Simple Exercise that Packs a Punch
I have a never-ending check list of all the things I “ought to” and “should have” done. The holidays tend to amplify this list and add an approaching deadline. I had also been cooped up in the house for a few days straight due to a few migraines and bad weather. I was tired of being in bed.
I recently came across a few articles about the health benefits of walking, and it occurred to me that it had been a while since I had had a hiking adventure. I felt the need to get out in nature and my body had a desire to move and stretch. So, I spoke to my husband, and we had a mental and physical health day. I bundled up in layers (I am a wimp in the cold) while my husband chose shorts and a long sleeve shirt as it was only a 50-degree day. We grabbed our trekking poles and headed out to the Volunteer Trail.
It had been a while since I managed to walk a four-mile trail, especially one with so many tripping hazards, but I managed it. At about 3 miles I started cursing my ambitious decision, but I just kept walking.
I felt exhilarated and the best I had felt in days. Though I was tired, my body celebrated the movement and motion. My soul felt refreshed. My mind was calm. I was proud of what I had achieved.
The benefits of walking or hiking are far-reaching and undeniable. I’m not a fitness enthusiast, but I desire a less sedentary lifestyle. I found adding regular walking to my routine was a game changer.
Let’s delve into the myriad benefits of walking and why it’s a simple yet powerful exercise for both the body and mind.
Physical Benefits of Walking
Strengthening Muscles and Bones
Walking is a weight-bearing exercise which helps in building and maintaining healthy bones and muscles. By engaging various muscle groups, it contributes to overall strength and endurance.
Cardiovascular Health
This low-impact exercise has a big impact on cardiovascular health. Regular walking can help lower the risk of heart disease, stroke, and reduce levels of bad cholesterol.
Weight Management
Incorporating brisk walking into your daily routine can aid in weight management by burning calories and boosting metabolism. It’s an effective way to support your overall weight loss or maintenance goals.
Mental and Emotional Well-Being
Stress Reduction
Taking a leisurely walk can be a powerful stress-buster. The rhythmic movement, coupled with fresh air and nature, can help in reducing stress and anxiety levels.
Mood Enhancement
Walking releases endorphins, the body’s natural mood elevators. It can lift your spirits, increase energy levels, and combat feelings of fatigue.
Cognitive Benefits
Research suggests that walking stimulates brain function and may help improve cognitive function, memory, and focus. It’s a simple way to enhance mental clarity and creativity.
Integrating Walking Into Your Routine
You do not have to walk a four-mile hike to feel the benefits of walking. A quick 10-minute walk can give your body the movement it needs. I started small doing ½ mile to 1-mile walks and I am still working my way up. It’s important to start with manageable distances and gradually increase your pace. Otherwise, it could lead to injury or a feeling of failure if you start out with too ambitious of a goal. Some studies say as few as 4000 steps a day have beneficial results.
Walking Outdoors vs. Indoors
While both have their perks, walking outdoors provides the added benefit of exposure to nature, fresh air, and varied terrain. Nature has restorative properties which heal us in body and mind.
If outdoor walking isn’t an option, consider walking indoors at a local mall or on a treadmill.
Walking is a simple, accessible, and highly effective form of exercise with a multitude of physical, mental, and emotional benefits. By incorporating regular walks into your lifestyle, you can pave the way to improved health and overall well-being. So, lace-up those sneakers and take a step towards a healthier you!
Photos by Katie Rea.
Katie Rea Spiritual Direction 🌞 
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