Summer of Wellness: Go for a Walk!
Now you might be thinking…
“Go for a walk? That sounds too simple!”
But, isn’t simple what we’re here for? Not all of our healthy routines have to be complicated, especially when the busyness and sometimes inconsistent schedules of summer roll around.
Walking is one of the few forms of exercise that doesn’t require equipment, special gear, or lots of money—and it doesn’t have to take a lot of time either. It’s also something you can normally do anywhere, even on vacation, and it’s a wonderful way to see more of what’s around you. (I’ve been logging all the wildflowers on my street when I take my dog for walks!)
And, the simple activity of walking has a lot of benefits.
Going for a walk can boost your mood! You probably know by now that exercise boosts endorphins (the feel-good chemicals in your brain), and walking can be a low-impact way to get them flowing. Plus, taking your walk outside means you’re getting fresh air and sunshine—two additional resources that your body loves!
It’s good for your heart! The leading cause of death in women—regardless of age or ethnicity—is heart disease. The good news is that walking can reduce that risk. In a 2009 study analysis, researchers concluded that walking for 30 minutes a day for five days a week could reduce risk of coronary heart disease by 19%.
Walking after a meal can aid digestion. Getting your body moving after a meal can also get your digestive system moving! Some research also suggests that walking shortly after eating can help reduce the risk of digestive system cancers, like throat, stomach, gallbladder and more.
It can help balance blood sugar levels, too. If you can feel your blood sugar spiking after a meal, going for even just a 10-minute walk can get your digestive system going, which helps your body use those sugars and balance them. (Goodbye sugar crashes?!)
Walking can clear your mind. We mentioned earlier that walking (and exercise, in general) can boost endorphins. It also lowers cortisol, which is a stress hormone. This helps your mind and body unwind and relax. Clearing your mind of distractions can also allow you to make space for other healthy practices, like listing things you’re grateful for, talking to God as you walk, or even better focusing on a conversation if you’re walking with a friend.
There are so many more benefits to walking, but we’ll wrap it up today with those five. So, your challenge is to get in a 15-minute walk at least twice this week.
Start where you’re at. If 15 minutes feels like too much, pare it down. If it feels like too little, up the time or amount of days you go walking.
As the temperatures rise this June and July, you might be tempted to pause going for walks. If possible, consider getting up a little earlier for the exercise and sunshine, or maybe go for a stroll after dinner when temps are dropping. If you start now before the heat really rises, it might make it all the easier to keep going as summer days get longer and hotter.
These Summer of Wellness practices aren’t meant to be rigid. They’re meant to give you simple places to start as you figure out what works best for you and your schedule this summer. And they're meant to be fun!
Want these Summer of Wellness practices sent directly to your inbox each week?
Each Sunday now through July, we'll drop into your inbox with:
a simple (and fun!) wellness practice,
the research behind why it's good for you,
how to implement it throughout your week,
and additional resources to help you get the most out of your Summer of Wellness practices, including new FREE movement videos hitting the SU Collective each week!
By August 1, your proverbial beach bag will be full of nine wellness practices that you can take with you wherever you go this summer. Join the fun with us: