Benefits of Walking. Fill Your Cup Friday.

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I love to go for walks. I feel like it’s a mild exercise that clears my mind and gives me a chance to listen to podcasts. I always feel better after a good walk in nature, ideally, and if not, just around my neighborhood. However I felt I wasn’t committed to walking periodically until the other day, my lifelong friend told me she goes for a walk daily, right after she drops the kids at school. And so I felt inspired by her commitment to walk more regularly.  

Now, let me tell you, I’m not going for walks absolutely every day. I have a problem with commitment to working out. But I must say I’m doing pretty good.

So I hope I can inspire you to do the same, especially if you are recovering from narcissistic abuse! Do it! In nature if possible, if nature is not easy to access, any extra step that you can add counts. It's all good when it comes to walking!

What are the Benefits of Walking?

1) Your Mood Improves

It’s what I would prescribe for clients fighting signs of depression, recovering from narcissistic abuse, or even when it comes to winter blues. Research shows that regular walking modifies your nervous system and reduces anger and hostility. Plus you get some Vitamin D from the sun.  

2) It Boosts Your Creativity.

Feel stuck? go for a walk.

3) Great for the Heart and Chronic Disease.

4) You Tend to Reach For Healthier Foods When You Get Into a Routine.

5) Your Jeans Fit Better!


A Harvard Study:

"1. It counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.

2. It helps tame a sweet tooth. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.

3. It reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.

4. It eases joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.

5. It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder."

*Harvard Health Publishing

So next time you find yourself looking for the nearest parking space to the store, go wild and leave the car a little further away. Your body will thank you.