Jill Thomas is a rambler, traveler, and storyteller with a big laugh who believes life takes her where she needs to go, no matter the roundabout path.
The week after Christmas, I usually resolve to exercise more in the coming year, often in a haze of guilt about not reaching my fitness goals from the year before. Not this year!
In 2023, I reached my goal of walking 1,200 miles, and I am keen to hit 1,800 miles in 2024.
Before some friends and I created Sole Sister Ramblers, I didn't consider walking 'real' exercise, especially when I was younger, and primarily focused on achieving a buff body (which never happened).
I believed that pushing oneself to the limit by running in fitness classes or personal training sessions was necessary to achieve physical fitness. I have changed my mind and now think the "no pain, no gain" approach to fitness becomes less feasible as we age due to increased pain and decreased gain.
Midlife and beyond is an excellent time to start enjoying the benefits of moderate exercise, especially a daily walk. What a wonderful thing it is that a simple activity like walking will likely significantly enhance the remaining years of our lives!
Walking has incredible health benefits and impacts our overall well-being in many fantastic ways. It promotes fitness, happiness, companionship, and physical comfort (like moving without pain) and has seemingly limitless health benefits.
Walking Supports a Healthy Immune System
Daily walking can strengthen your immune system and improve your body's ability to defend against illnesses and infections.
Walking facilitates the exchange of white blood cells between your circulatory system and tissues, which supports your body's immune surveillance against pathogens, thus reducing the likelihood of morbidity and mortality from acute respiratory disease and viral infections.
Studies also show that a daily walk decreases the risk of chronic conditions like sleep apnea, gastroesophageal reflux disease (GERD), major depressive disorder (MDD), diabetes, and hypertension.
Walking Boosts Your Metabolism
Walking is an excellent way to increase your basal metabolic rate. Walking several times weekly can boost your body's energy demand, speeding up your metabolism.
Walking Improves Your Heart Health
Regular walking can significantly impact your heart health by reducing your blood pressure. A study published in The New England Journal of Medicine found that women who walked regularly had a 30% lower risk of experiencing cardiovascular events, such as heart attack or stroke.
Walking Strengthens Your Joints, Muscles & Bones
Contrary to what you might think, pounding pavement can help improve your range of motion and mobility because walking increases blood flow to tense areas and helps strengthen the muscles surrounding your joints.
Research shows that walking for at least 10 minutes a day—or about an hour every week—can stave off disability and arthritis pain in older adults.
Walking Helps Diabetes Prevention and Management
Walking is a highly effective way to control and combat Type 2 Diabetes. The American Diabetes Association strongly recommends incorporating walking into your daily routine as it significantly lowers your blood sugar levels and reduces your risk of developing diabetes.
Walking Enhances Digestion
Light physical activity, such as walking, can aid digestion by stimulating the muscles in your abdomen and preventing constipation.
Walking Helps Stress Relief
Walking reduces stress and promotes relaxation by lowering the production of a stress hormone called cortisol, which helps you feel more at ease. In addition, research has shown that regular walking can significantly modify your nervous system, decreasing anger and hostility.
Walking Makes You Sleep Better
Engaging in light to moderate-intensity physical activity, such as walking, can positively impact sleep quality.
Studies show that postmenopausal women who walk regularly experience better sleep than those who lead a sedentary lifestyle because walking boosts melatonin production, the hormone that regulates sleep.
Furthermore, walking can help alleviate pain and stress, which can contribute to sleep disturbances.
Walking Makes You Happier
Walking can help release endorphins, which are natural mood lifters. It's a simple way to reduce symptoms of depression and anxiety.
Walking Creates Community Connections & Friendships
You can chat while walking, and going for a walk is a lovely way to meet and connect with other like-minded women.
Makes You Smarter and More Creative
Regular walking has been linked to improved brain function and a reduced risk of cognitive decline as you age.
Studies involving brain scans suggest that walking can enhance brain function, particularly in older women. Women who walked briskly for an hour three times a week exhibited more efficient activity in the decision-making areas of their brains than those who attended educational seminars.
Walking Gives You Better Posture and Balance
Walking helps strengthen the muscles supporting your spine, improving your posture and balance.
Walking is Great for Mindfulness and Relaxation
Walking can be a form of mindfulness, allowing you to be present in the moment and clear your mind. It can be a meditative practice, promoting relaxation and mental clarity.
Remember that consistency is critical. Regular walks lead to cumulative health benefits over time!
So now is the time to join a Sole Circle, lead or join a ramble, and find like-minded women to help you build a joy-filled daily walking habit.
Happy Rambling!
READ MORE > JT's Tales From The Trail, Rambler Cafe Blog
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