Good morning friends,

As many of us are stuck at home, getting up and moving around has become more important than ever. One of the few things we are currently permitted to do outside of our homes right now is to go for a walk. If you’re in a place where you can do that safely (ie, maintain social distancing guidelines), I highly encourage you to do so! There are so many physical and mental benefits to walking that doing so regularly is guaranteed to improve your quality of life right now.

WALKING BOOSTS IMMUNE FUNCTION: Walking is amazing for the lymphatic system, which is essentially your body’s drainage center. The lymphatic system is responsible for filtering out all the toxins from our cells, tissues, and organs; and it is an integral part of our immune systems, fighting infection and producing white blood cells to fight disease. We all should aim to have high-functioning lymphatic systems, especially now!

The lymphatic systems needs our help to move all that fluid through the body to get rid of it. That’s where walking comes in! Stagnation from sitting all day can cause our body’s drainage to essentially “pool” and the lymph system can become sluggish (anyone experiencing any swelling from sitting a lot?). Moving around and activating those large muscles in the body through walking will greatly improve circulation and drainage. Because it’s a weight bearing activity, walking creates gravitational pulls on the lymphatic system every time you take a step.

WALKING EASES JOINT PAIN & STIFFNESS: Ever notice how tight your hips and knees are, the more you sit? There’s a reason for that! Those joints were designed to move, and move very frequently. Human bodies were built to walk hours and hours each day (think back to prehistoric times when no one had couches, armchairs, etc.; but instead humans were foraging for food, hunting, building, etc). When you walk, you lubricate your hips, knees, and ankles, almost like applying oil to a squeaky hinge.This will reduce stiffness and also build strength in the supporting musculature of those joints.

WALKING BURNS CALORIES & STRENGTHENS THE HEART: Walking burns calories and improves your cardiovascular health. By elevating your heart rate and getting your blood pumping, walking is a great way to exercise the heart while burning off energy in the form of calories. Generally, the faster and longer you walk, the more you’ll burn. However, the heart-strengthening benefits of walking don’t just happen for the power-walkers (and runners) among us. A recent Harvard University article states that

“[R]esearchers found that walking reduced the risk of cardiovascular events by 31% cut the risk of dying by 32%. These benefits were equally robust in men and women. Protection was evident even at distances of just 5½ miles per week and at a pace as casual as about 2 miles per hour. The people who walked longer distances, walked at a faster pace, or both enjoyed the greatest protection.”

WALKING IMPROVES ENERGY & MOOD: Because walking increases oxygen flow through the body, it can increase hormonal levels responsible for feeling energized. For this reason, walking can often be more effective and a better pick-me-up than a cup of coffee (I still love my coffee though!). If you’re feeling sluggish or unfocused, especially as the days tend to blur together, try taking a break between tasks with a brisk walk!

What about our mood? Will I be a happier person if I walk? Studies have also shown that walking can reduce anxiety and depression, mitigate symptoms of social withdrawal (who doesn’t need that right now?!), and boost self-esteem. As many of us struggle to adjust to the ever-changing realities of daily life during a pandemic, walking is something that most of us can easily take advantage of that can have an immediate positive impact.

With all these benefits and more, it’s hard to justify not taking a walk today, isn’t it?! Now, more than ever, our physical and mental health depend on it.