Guess Who Just Was Awarded a Very Prestigious Award?
Not me, but read on:
I am a walker. I have been my entire life. We walked back and forth to school, even in the rare rain storm. “On call chauffeur” was not in the job descriptions of my parents—and actually, most of our friends, as well. I guess my resentment for walking gradually turned into a healthy addiction.
Anyway, I got a new phone and a new step app at the beginning of this year, and it gives “awards” to help us keep motivated. Yesterday, my app notified me that I reached the “500 Mile” mark yesterday—that’s enough steps/miles to walk from my house in Northern California to Disneyland and give me a 63 mile cushion to visit park attractions.
I usually walk at least 15k steps/day (that’s about 7 miles for me) and a “rest day” is 10k steps. There has only been three times this year, I haven’t hit the 10k mark because I feel like poo if I don’t get in at least 10k steps. The essay below are some of the reasons why.
So, not only did my app give me an award, but I feel like my dedication to movement is rewarding myself with a more vibrant life as I power-walk through my ‘60’s.
I would definitely encourage everyone to walk, increase your walking, or just do what you can. No one needs to do what I do, but maybe you already do more? Let me know!
My favorite place and favorite way to walk: barefoot in the sand.
Walking: The Healthy Addiction with at least 10 Unbeatable Benefits
If we are caring, aware humans, the world seems very heavy right now and my last few posts here have been very dark, due to circumstances.
Like I said in my recent “Thots from my Spots” video, I briefly talked about the Joy I find in Walking and how this simple activity (almost anyone can do it to some extent, and there’s almost always opportunity for increased fitness. Day, by day) brings so many benefits, I just wanted to list the positives I find in the Joy of Walking everyday.
Everyday? Yes, from 10k steps to 20k steps, it’s something I do Every. Single. Day. Ten-thousand steps is a “rest” day for me.
In our modern rush-rush world, where the pace of daily living seems set to the theme music of multitasking and endless digital notifications, there is one simple yet profound activity that offers an escape. Requiring no membership, equipment, or screens, walking has long been heralded as a panacea for health, well-being, and creativity. It is, after all, the first thing most of us do as we learn to live on our own two feet. Almost 100% of us were literally born to (eventually) walk.
1. Walking Boosts Your Mood and Helps Ward off, or Alleviate Depression
Feet pounding against the pavement, the rhythmic motion of arms, the gentle breeze—every step contributes to a plethora of sensory inputs that can elevate your mood. When you walk, your body releases endorphins, the natural feel-good chemicals that can make you feel happier and more relaxed. This is supported by numerous studies that have found a strong link between walking and a reduction in symptoms of depression and anxiety. The best part? You don't have to walk the equivalent of a marathon to feel the benefits; even a 10-minute daily walk can make a significant difference.(Don’t stay there).
Want even more stress relief? Get in the hills, a park, the beach!
2. Walking is a Cardio Workout for All Ages
Walking is not only enjoyable for many, but it's a highly effective form of cardiovascular exercise that is accessible to almost all, regardless of age or fitness level. A brisk walk raises your heart rate, strengthens your heart, and can improve circulation. Experts suggest that a daily 30-minute brisk walk can help reduce the risk of heart disease and maintains weight – which is essentially weight-bearing cardio that burns calories and improves metabolism.
Walking it so versatile in this regard as well.
My normal speed is about 3.5 mph, but, I’ll crank it up to 4mph for some interval work. However, it may be 2.5 mph for some. If you’re slower, try and work up to over 2 mph as fast as possible. I have read going below that signifies some kind of pathology, or, we just slow down because of age, gravity, and being too couch potato-y.
3. Walking Boosts Immune Function
It’s no secret that staying active can bolster your immune system, but walking’s unique advantage is in its low-stress, moderate-intensity approach. Research has found that regular walking can reduce the incidence of colds and symptoms of allergies. By moving your muscles, you promote the circulation of lymphatic fluids, which carry important immune cells through your body. Coupled with the mood-boosting benefits, walking is your first line of defense in the cold and flu season.
4. Walking Strengthens Your Bones and Joints
Walking is a weight-bearing exercise, which means it helps strengthen your bones and can help stave off osteoporosis. It also improves joint mobility and reduces the chances of developing conditions such as arthritis. What’s more, it helps maintain a healthy weight, which reduces the load on the joints. Therefore, unlike high-impact sports, walking is gentle on your body while offering a bounty of skeletal benefits.
If walking is too stressful, or hard, for anyone at this moment—try doing it in a pool. For many places, this is not beach, lake, or river season, but, most communities have health centers, gyms, or community centers with indoor pools.
5. Walking Enhances Creativity and Problem-Solving
Many of history’s great thinkers, from Rousseau to Beethoven, (and Cindy) extolled the virtues of walking for stimulating creativity. There is science to back this up: A study by Stanford University found that walking increases creative ideation by an average of 60 percent. Whether you’re grappling with a complex problem at work or seeking inspiration for an artistic project, a casual stroll could be the catalyst for new solutions.
6. Walking Regulates Blood Sugars
Walking can be a powerful tool in managing and preventing type 2 diabetes. A regular walking routine can lower blood sugar levels and improve insulin sensitivity, which is particularly beneficial for people with diabetes or at risk of developing the condition. Take a walk after a meal, and you'll see an immediate effect on reducing spikes in blood sugar—yet another reason to lace up those walking shoes.
7. Walking Improves Digestion
After a meal, a walk can speed up the digestion process and reduce the risk of acid reflux. This is because walking helps to move food through the digestive system. Regular walks might also help reduce constipation, improving the overall health and efficiency of your GI tract. And with each step, you might find that the mental cobwebs are also being cleared—mind and body, rejuvenated together. For TMI, I know all the good public restrooms around my walking routes, because, it does get things going.
8. Walking Supports Healthy Sleep Patterns
Engaging in regular physical activity, such as walking, can help you fall asleep more quickly and deepen your sleep. This is because walking helps to reduce the symptoms of insomnia by promoting relaxation. One study found that insomnia patients who walked 45 minutes in the sun reported a better night's sleep. For those who suffer from sleep disorders, a morning or early evening walk might just be the natural remedy they've been seeking.
I wonder how restless my sleep would be if I wasn’t addicted to daily walking?
9. Walking Nourishes Social Bonds
Beyond the endorphins and improved heart health, regular walking offers the opportunity to connect with others. Whether it's meeting a friend for a walk and talk or simply exchanging a smile with a fellow walker, these social interactions can lift your spirits and reduce feelings of loneliness. This social integration is a key part of what makes walking a sustainable and joyful practice. Also, it is very healthy for our furry friends—I don’t have any dogs, but I borrow my kids’ doggos sometimes to have some happy companionship AND give them the benefits of regular strolling!
I mostly listen to books, so when I have a very compelling book in my cue, it makes me want to walk more!
10. Walking Can Deliver Environmental and Economic Benefits
Finally, while we bask in the personal glow of walking’s benefits, it's worth noting that this simple activity is also a giant step towards a more sustainable future. Walking is a zero-emission mode of transportation that can help reduce our carbon footprint. It's also free, requiring no fuel or fare. When we choose to forgo our car or public transport for walking, we are making a small but significant contribution to the environment.
In a world seeking quick fixes and instant gratification, walking stands as a timeless counterpoint—a practice that is both simple and profound, with benefits both immediate and enduring. It’s an activity that has been central to human survival and flourishing for millennia and continues to offer a wealth of rewards for body, mind, and spirit.
It’s clear that the joy of walking is not just for the struggling (for me) days of retirement; it is for every waking hour of our lives. From the fresh, dimpled legs of childhood to the well-worn soles of old age, walking is a versatile, lifelong habit that maintains its allure and impact.
PS: I have been receiving some messages/emails about why not every single one of my posts is about Gaza/Palestine…trust me, the situation is breaking my heart AND the fact that I can’t do anything about it causes me a lot of anger and frustration. I have come to the conclusion that I need to work on myself and strive for the healthiest lifestyle I can achieve with my limited resources.
I am not in a good place regarding imperialism, fascism, and Garbage People politics. It’s not that I don’t care, nor is it that I don’t keep up with things, I do. Most definitely, I will come to a better place and you can rest easy that I will still rub the noses of the Garbage People in the slime they create, as much as I can.
Much love,
Cindy
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One more: Walking actually grows your brain. Neurologists used to be certain that the brain stopped growing at adulthood, but recently they took off their theory goggles and LOOKED at what really happens.
Rhythmic activity makes new neurons at any age, which probably accounts for the creativity and relief from depression.
New paths for the feet = new paths in the brain, not laden with old memories and troubles.
Thank you for this inspiration, Cindy! I concur whole-heartedly on the benefits of regular walking and hiking. I'd add an 11th one: It strengthens your courage and ability to question authority and not just comply with whatever the mainstream dogma tells you to do.