Step by Step: Embracing the Wholeness of Body, Mind and Spirit Through Walking
Discover the Transformative Power of a Simple Journey
Walking in Health and Wholeness
Hippocrates said: “Walking is a man’s best medicine”; I tend to agree. Walking is one of the simplest and most natural forms of exercise, connecting us to the world around us and giving us an opportunity to reflect and think. It truly benefits body, mind and soul. It’s an activity that almost anyone can engage in and it is free to do. In a world where so much exercise coaches are motivating you to spend lots of time and money in training with them, or investing in gym memberships and classes, or purchasing an array of training equipment and tools, walking is often overlooked and yet the benefits of walking far outweighs so many of the other forms of exercise on offer.
In this article we are going to look at the amazing benefits of walking and hopefully by the end of it you will not be able to remain seated in front of your screen but be inspired to start taking some steps.
Walking as a wholesome practice
Physical benefits
Walking improves cardiovascular health
Walking warts off heart disease, when we walk our heart rate increases and our blood pressure reduces, which in turns strengthens the heart. According to researchers at Harvard university, walking reduces the risk of stroke by 20% and brisk walking by 40%. (1)
Walking promotes longevity
Research finds that those who walk regularly are 35% less likely to die than their non walking counterparts. That number shoots up to 45% less likely for those with underlying health conditions. When we walk oxygen travels faster through the bloodstream which helps eliminate waste products, improve energy levels and the ability to heal. (2)
Walking builds stronger muscles, denser bones and healthier cartilage
Walking can stop the loss of bone mass for those with osteoporosis, one study of post menopausal women showed that a 30 minute walk a day reduced their risk of hip fracture by 40%. Walking also tones legs and abdominal muscles as well as increasing our range of motion. When we walk we also compress our joints and this creates blood flow to the cartilages which are in turn nourished with oxygen and nutrients. (3)
Walking regulates hormones, metabolism and the immune system
Recent studies show that our skeletal muscles play a role in our hormones and regulating our glands such as the pituitary and thyroid glands. Walking benefits the metabolic rate, especially if done regularly over a long period of time, reducing the risk of metabolic syndrome and related conditions. (4) Walking aids in controlling blood sugar levels, making it beneficial for individuals with diabetes. It enhances insulin sensitivity and helps manage glucose metabolism.
Walking improves memory and fights mental decline
Various studies shows that those who take regular walks had a remarkably 50% less chance of suffering from mental decline and subsequent consequences such as Alzheimer’s and Dementia. Daily walks contribute to improved cognitive function and brain health. Walking enhances blood flow to the brain, which can enhance memory, focus, and creativity.
Mental benefits
Walking releases pain killing endorphins and boost mood
One of the emotional benefits of walking is that it releases pain killing endorphins in the body. Studies shows that the more steps we take per day, the better our moods are. (5)
Walking helps to improve your sleep
One of the wonderful benefits of daily walks is that it does not only increase your energy levels but also your level of rest. Walking helps us achieve deeper sleep and better sleep patterns.
Walking reduces anxiety and promotes relaxation
Walking reduces cortisol which in turn lowers your stress levels. Physically active walkers have a 35% less likelihood of being depressed.
Walking boosts your creativity
Friedrich Nietzsche famously said: “All truly great thoughts are conceived by walking.” I’ll just leave it at that!
Walking can be done in community
Walking can be done alone but can also be done in community. It creates an opportunity for couples to have wonderful talks, for family’s to connect to the outside world, for friendships to grow.
Spiritual benefits
“Walking is the favourite sport of the good and wise.” A. L. Rowse
Appreciate the Creator and His creation
Nature reveals to us God’s beauty, glory, power, wisdom, presence, creativity, and, most of all, His loving care. Being in a quiet and serene space in nature is really a wonderful blessing that can help put perspective to our situations and feel God’s presence. It’s easy to forget the beauty that is all around us when we are occupied with daily hustle and bustle. A walk in nature creates time to appreciate and reflect on everything God have created in the world.
Job 12:7- 10 puts it beautifully:
“But ask now the beasts, and they shall teach thee; and the fowls of the air, and they shall tell thee:
Or speak to the earth, and it shall teach thee: and the fishes of the sea shall declare unto thee.
Who knoweth not in all these that the hand of the Lord hath wrought this?
In whose hand is the soul of every living thing, and the breath of all mankind.”
Walking with God
Walking gives us an opportunity to connect with the Lord in so many ways. A wonderful way to memorise scripture is on a daily walk. Jot down several verses to memorize, then repeat them during your walk. You'll be amazed at how quickly you'll learn numerous verses and scripture passages, allowing these words to take root in your mind, becoming firmly embedded in your memory. Walking can create a space for us to converse with the Lord and share our heartaches and joy with Him. Prayer walks can give us extra time to examine our hearts and pray to the Lord making all our supplications known to Him and giving thanks for all His blessings.
I hope this article has inspired you to start walking. Next time you take a walk I encourage you to learn and memorise these wonderful verses:
Psalm 19
“The heavens declare the glory of God; and the firmament sheweth his handywork.
Day unto day uttereth speech, and night unto night sheweth knowledge.
There is no speech nor language, where their voice is not heard.
Their line is gone out through all the earth, and their words to the end of the world. In them hath he set a tabernacle for the sun,
Which is as a bridegroom coming out of his chamber, and rejoiceth as a strong man to run a race.
His going forth is from the end of the heaven, and his circuit unto the ends of it: and there is nothing hid from the heat thereof.
The law of the Lord is perfect, converting the soul: the testimony of the Lord is sure, making wise the simple.
The statutes of the Lord are right, rejoicing the heart: the commandment of the Lord is pure, enlightening the eyes.
The fear of the Lord is clean, enduring for ever: the judgments of the Lord are true and righteous altogether.
More to be desired are they than gold, yea, than much fine gold: sweeter also than honey and the honeycomb.
Moreover by them is thy servant warned: and in keeping of them there is great reward.
Who can understand his errors? cleanse thou me from secret faults.
Keep back thy servant also from presumptuous sins; let them not have dominion over me: then shall I be upright, and I shall be innocent from the great transgression.
Let the words of my mouth, and the meditation of my heart, be acceptable in thy sight, O Lord, my strength, and my redeemer.”
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Happy sojourning!