Walker Finds Many Paths to Wellness

I am a walker. Maybe it's a gene I inherited from my Dad who walked nearly every day for the 60 years I knew him. If so, I feel very fortunate. For me it’s a habit that’s fundamental to my well-being. As many experts agree, daily habits are building blocks to a healthy lifestyle. As Gretchen Rubin famously says–what you do every day is more important than what you do once in a while. 

The physical, creative, and stress-reducing benefits of walking make it a multi-faceted positive activity. The benefits of walking are numerous and well-documented in this list from Mayo Clinic. But the most important one is personal–which benefits help you meet your individual goals and/or make you feel good enough that you want to do it daily?

Physical Benefits of Walking

Living in the Midwest, I experience four full seasons, so it’s ideal that I can walk year-round, including indoors when the weather is bad. Note that I define “bad walking weather” as I am going to fall down (i.e. it’s icy). I love to leave an overly air conditioned building and walk outside and then thoroughly enjoy returning to the AC. I eagerly (with the proper clothing and footwear) love to walk in below-zero weather, especially when it’s the best way to get sun in the winter. Also, the grateful-return-to-indoors experience happens returning to a heated building in winter too.

I don’t live near a shopping mall, but local schools invite indoor walkers during certain hours. It’s also a great way for someone like me who wouldn’t otherwise get there regularly to see what’s happening at the school.

I do not enjoy shopping (maybe that’s why I don’t live near a mall??), so the minimal equipment needed to walk is a huge benefit to me. I am an advocate for proper footwear though. I have high arches and I became 50% more comfortable after visiting a shoe store who set me up with inserts for arch support. If you have other foot issues or pain walking, it may be worth looking into prescription custom orthotics. But you don’t need to take that step (Ha! That’s a pun!) before you start walking. 

HDT staff photo.

Walking is a low-impact physical activity, meaning it’s easier on your joints than jogging or biking. The biggest complaint I hear about walking is that it’s boring. Two options: find somewhere scenic to walk at least once a week (I know, I know–this may negate the “easy activity to complete” angle) or find a walking group or a walking buddy. I have several close friends and relatives who live far away, so I often talk with them by using earbuds while walking.

One more fitness highlight: walking after a meal benefits digestion and blood sugar regulation. This is beneficial not only for weight loss, but for other health issues like diabetes, constipation and overall well-being.

Solvitar Ambulando: It Is Solved by Walking

My Dad had the quote  “Solvitar Ambulando” on his refrigerator. I always assumed it meant if you got out of your head and out on a walk, you could find solutions to problems. It turns out another translation is “The problem can be solved by a practical demonstration.” This is credited to ancient Greek philosopher Diogenes responding to a claim that motion is unreal. 

But even though there’s no ancient Greek support for walking and solving problems, there is modern support. Steve Jobs, founder of Apple, famously brought together the social aspect of walking and problem-solving through his practice of walking meetings. It’s a practice also promoted by the Wharton School of Business.

According to Psychology Today, walking can be as beneficial as taking a shower for a fresh perspective–possibly even better. It doesn’t have to be a long walk and the benefits for the creative process of walking lasts beyond the walk itself.

Walking for Stress Reduction

Walking with friends (mentioned above) also brings you all the pluses of friend-time for stress reduction. The benefits of human connection cannot be overstated, as this research shows. Combine it with walking and you have a power duo!

Even without a dedicated walking group or partner, walking in your neighborhood or community brings the possibility of human connection.

The colors, sights, sounds, and smells of the woods can be very soothing. Photo by Jenny Hill.

If you choose nature for your walks, the stress-reduction benefits of time in nature is also well-documented. According to the American Heart Association, time in nature addresses these conditions: depressed, stressed, anxious, self-involved, fatigued, uninspired, antisocial, disconnected, and/or angsty. 

Another stress-reduction strategy is meditation. Depending on where you go or how you do it, walking may already feel meditative. Without a squeaky shoe (or earbuds connecting me to a phone call or podcast), I often find the silence of walking very soothing. 

But it turns out walking meditation is a specific type of meditation characterized by several things. 

1. It is a single activity (the opposite of multitasking–so remove those earbuds!). Beginning walking meditators are encouraged to walk in a short space and for a short time–10-30 paces indoor or out–for 10-20 minutes.

2. It is done slowly. This is not a time to count total steps, but rather measure minutes spent. For beginners, 10 minutes is often suggested.

3. The goal is to fully experience the physical sensations of walking and remain present in the moment.

Many meditation experts have specific written or recorded meditations for walking. You might find a favorite through an app or by searching online. One of my favorites is Jack Kornfield who says, “You can learn to enjoy walking for its own sake instead of the usual planning and thinking. And, in this simple way, begin to be truly present, to bring your body, heart, and mind together as you move through your life.”

Whether it’s a physical, creative, or stress-reducing benefit that motivates you to start walking, I hope at least one of the ideas in this blog has legs for you. Remember it’s fine, probably best, to start small with something you can easily do every day. As the saying goes: one foot in front of the other.

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