Ways to Walk
One of my favorite traditions in the fall is my “12-hour walk”. A few years ago, I was inspired by a podcast, and challenged myself to a day of movement in nature and in solitude. It was physically more difficult than I anticipated but also wonderful in many other aspects. The first two years, I left my house at 6 A.M. and followed a rail trail for 6 hours, then turned around. My mind wandered as I found inspiration, quiet, and connection to the beauty around me. This year, I had to modify my time so I chose a more challenging route for 6 hours. It was difficult terrain covered by small rocks, leaves, and a plethora of acorns (There are going to be some fat squirrels in Southwest New Hampshire this year). I needed mindfulness with every step to avoid a fall. Every year is different but every year I am changed by this experience.
This week’s blog is based on a book, 52 Ways to Walk by Annabel Streets. It is a short, user-friendly guide to attaining the full range of benefits that walking has to offer–physical, spiritual, and emotional–backed by scientific research to inspire readers to develop a fulfilling walking lifestyle. I highlighted a few of her suggestions as I hope to inspire you to incorporate more outdoor movement in your life.
Walk with others– Think about protests, parades, marches, processions, and pilgrimages; they are a significant part of America’s history. Walking with others provides safety, stimulates conversation, fosters relationships, and cements friendships. Walking exposes us to chance encounters with other people to greet, smile and encourage. A cascade effect results when people who’ve received greetings are more encouraged to smile and greet others. People who walk with their dogs, walk more frequently and longer than those without pets. The quality of our walks improves with balance challenges, sociability, and the pure joy of canine companions playing in the great outdoors.
Walk with a purpose– Have you ever volunteered to pick up litter during “Green UP Keene” or Earth Day? It offers not only a physical challenge, but also a sense of purpose and immediate visible results for a sense of satisfaction. Volunteering improves physical health, mood, and self-esteem, as it lowers blood pressure and rates of early mortality. Foraging immerses walkersin nature in a unique form of walking which is a wonderful way to spend time with children and receive delicious rewards. Some are fascinated by crumbling rock walls or old railroad history Others exercise curiosity in an exploration walk. Curiosity improves memory, putting the brain in a state that allows it to learn and retain specific kinds of information. Curious people live longer, are less likely to develop high blood pressure, and have more satisfying relationships.
“When we move, hundreds of intricate changes take place inside our bodies. 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, our capacity to think.” – Annabel Streets, 52 Ways to Walk.
Walk with your senses– How do you feel walking barefoot in the sand or taking off your shoes in your backyard? Taking shoes off strengthens 26 bones, 33 joints and 19 muscles of our feet and opens us up to a huge range of sensations. Studies of hospital patients found that listening to natural sounds decreased anxiety and lowered cortisol levels even more effectively than classical music. There are many ways to engage with the beauty of nature. Looking toward the horizon with “panoramic vision” is the opposite of intense focal vision used to stare at phones or computers. Sweeping your gaze horizontally along the skyline is particularly effective for inducing a sense of calm. Smell the Pine trees’ essential oils called phytoncides which are their natural self-defense. These phytocides also contain at least 2 sleep inducing compounds for humans.
“Walking causes hundreds of muscles, joints, bones, and tendons to move in an elaborate, effortless sequence, propelling us forward but also triggering a multitude of molecular pathways, expanding our heart, strengthening our muscles, smoothing the lining of our arteries, shunting sugar from our blood and switching our genes on and off in a miraculous process known as epigenetic modification.”- Annabel Streets, 52 Ways to Walk
Walk in all weather– Most people think of walking as being spontaneous but regular walks are much more likely to occur with a little preparation and planning. A good raincoat and waterproof boots are well worth the investment! Also, trekking poles are a huge help to add miles. When rain falls, the moisture and pounding of raindrops on soil cause certain compounds to be released in the air that improve a sense of well-being. Rain also increases the negative-ion count in the air which some scientists believe can improve cognition, memory, relaxation and mood. Walking in sunshine not only elevates your mood boosting serotonin, but also improves immunity by Vitamin D absorption, and helps regulate sleep (stimulates melatonin). When it is windy, muscles and lungs work harder against the natural resistance.
Many people experienced intense emotions this election week. I encourage any of you negotiating a storm in your life to notice your body’s response to feelings then get out in nature. Regular walking will improve your mental, physical and emotional health. I hope this blog inspires you to rediscover the delight, mystery, wonder and peace of walking. See you out there!
Thanks for joining us in a place of encouragement and inspiration on your path to well-being. You deserve it!
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Wishing you Well,
-Trish
Resources:
-52 Ways to Walk by Annabel Streets
-The 12-Hour Walk: Invest One Day, Conquer Your Mind, and Unlock Your Best Life by Colin O’Brady https://12hourwalk.com/