There is something about a simple walk outside that just feels right. I am not a doctor or a fitness coach but I have been reading a lot lately about what happens to your body when you walk for just 30 minutes a day and the science is just as good as the feeling itself.
For me it started as a way to clear my head. I would lace up my sneakers step outside and within minutes the world felt lighter. What I did not realize was that those daily walks were quietly doing some heavy lifting for my health and not just in the burn a few calories way.
Here is what I have learned.
Your brain loves it. A 30 minute walk increases blood flow to the brain which can boost memory creativity and mood. It triggers the release of endorphins which are feel good chemicals that make you feel like life is a little sunnier. That is why I come back from my walks feeling calmer and more focused almost like I just had a therapy session with nature.
Your heart gets stronger. Walking is not just for your legs it is for your heart. Research shows that a daily 30 minute walk can lower blood pressure improve circulation and even reduce the risk of heart disease. It is literally strengthening the muscle that keeps you alive.
Your stress levels drop. This one I have experienced firsthand. The combination of fresh air steady movement and simply being away from screens slows down the stress response in your body. Cortisol which is the stress hormone starts to drop and you can actually feel your shoulders loosen and your breath deepen.
It boosts your metabolism without the gym. Walking may be low impact but it still gets your muscles working your blood sugar under control and your metabolism humming. It is one of the easiest ways to keep your body running smoothly.
The best part is that it is free it is easy and it can be as enjoyable or as challenging as you want it to be. Some days my walk is a peaceful loop around my neighborhood. Other days I take a hillier route listen to a podcast or activation, or walk with my fiance.
I think we sometimes forget that movement does not have to be complicated. You do not need a fancy plan or a new membership. You just need your feet 30 minutes and a little commitment to yourself.
If you are looking for a daily ritual that supports your mind body and mood walking might be the thing you have been missing. And if you see me out there with my headphones in smiling to myself now you know why.