5 Reasons to Walk

There are so many reasons to walk, but here we’ll focus on five that contribute to our overall wellbeing. Walking won’t take away all our problems, but it can help reduce stress, boost mood, improve thinking, and help us sleep better. Life is often full of challenges, busyness, and distractions that can produce low mood and anxiety. Walking is a simple way we can shift our state of mind and help our bodies regulate. In her book “52 Ways to Walk,” Annabel Streets says, “A twelve-minute walk alters 522 metabolites in our blood – molecules that affect the beating of our heart, the breath in our lungs, the neurons in our brain. When we walk oxygen rushes through us, affecting our vital organs, our memory, creativity, mood, and capacity to think.” Sounds good to me! Let’s put on our walking shoes and take a stroll together to discover some fun benefits of a simple walk!

1) Taking a walk first thing in the morning helps set our circadian rhythm for the rest of the day, improving both our sleep and our state of mind. In response to morning sunlight and exercise, serotonin is released in our bodies. Known as a “feel good chemical,” serotonin is a natural mood booster and sleep aid. Serotonin is converted to melatonin later in the day, which helps us sleep. Who doesn’t like a good night’s sleep?

2) Walking supports deep breathing, which helps manage mood and stress. Walking is one of many ways we can blow off steam to reduce stress and anxiety. Have you ever felt edgy, blah, or amped up in such a way that you just could not relax? Sometimes taking a walk and intentionally using it as a time to take deep breaths, in through your nose – out through your mouth, can calm anxiety and realign our nervous system. Our sympathetic nervous system accelerates when it perceives a threat or we are flooded with emotions, resulting in increased heart rate and pace of breathing. Walking and taking deep breaths is a strategy we can use to activate the parasympathetic nervous system to put on the brakes and calm our bodies.

3) Walking in nature can be grounding and increase a sense of calm. Not only are our bodies moving, our lungs are taking in deep breaths of oxygen, and important chemicals are being released in our bodies, but we can also use our five senses to practice grounding ourselves in the present moment. As you walk, what can you hear, see, smell, taste, and touch? Simply noticing our environment with our five senses helps our brain shift gears. Anxiety takes us to the emotional side of our brain (right side) and using our five senses can move us into the rational side of our brain (left side). As a result, anxiety gets quieter. So, on your next walk, take a minute to notice the birds chirping, the color of the leaves, the smell in the air, and the breeze on your face.

4) Now that our senses are engaged, let’s talk about two benefits of putting down the screens and moving our bodies in nature. As you are engaging your five senses, you might be noticing two things – nature sounds and lifting your gaze to the horizon. Studies have shown that nature sounds help our brains and bodies feel relaxed. As quoted in “52 Ways to Walk,” a study done in the UK found that the following nature sounds are the most relaxing and pleasurable: birdsong, a running stream, wind rustling through the leaves, silence, twigs snapping under foot, animal noises, wind whistling through the trees, rain falling, acorns hitting the ground, and mud squishing. What is your favorite nature sound? Likewise, taking in a panoramic view of the sky or horizon may create a feeling of calm. Our amygdala, the emotion processing center or our brain, is soothed when we cast our gaze broader and farther.

5) Walking with a friend. Taking a walk with a friend combines everything we have already discussed with the wonderful bonus of relationship connection. Solitude has its benefits, but we weren’t made to do life alone. We need the mutual care, support, and laughter that friendship brings. Good friendship is one of the best ways to promote an overall sense of wellbeing as we share the good, the hard, and the hilarious with another human being. Knowing we are not alone has a way of lifting our spirits, quieting those anxious thoughts, and helping us feel more confident. Who are you going to call to walk with this week?

There are so many fun benefits from walking! I hope these insights get you excited to take a stroll this week. Sometimes we don’t feel like walking, but the feel-good benefits on the other side are worth it. So put on your walking shoes with me and let’s get moving!

52 Ways to Walk by Annabel Streets

https://namispokane.org/a-grounding-technique-using-the-5-senses/

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If you would like to explore more ideas on how to decrease stress and increase peace, Madison Counseling would love to help connect you to a counselor. You can call/text us at 601-340-8022.