- 10 Benefits of Walking Daily
- Strengthen Spiritual Connection
- Oxygenate Cells
- Improve Mood
- Boost Energy
- Boost Immune Function
- Maintain A Healthy Weight
- Ease Joint Pain
- Reduce Sugar Cravings
- Strengthen The Heart
- Extend Your Life
- Proper Walking Technique
- 5 Essential Oils To Enhance Fitness
Happy Fall Equinox and welcome to my first Love Faery blog post! Before I tell you some of the benefits of walking daily and how you can use it as a tool to take back your power, here is a little about my recent journey…
A little over a year ago my husband and I packed our family of six and cat into our minivan and moved across the country as a result of the California Wildfires. I have always lived on the west coast (Oregon and California) so moving down south to Texas was quite a reality shift. It felt like a whole new world of unbearably hot days, glorious thunderstorms, and delicious southern-style food… On top of adjusting to such a drastic change, I began feeling homesick for all our family in California, the beautiful trails, weather, and fresh produce…
I was challenged to find grocery stores with food to my standards, felt the loss of my home, the pain of past traumas, and the overwhelming pressure to provide for my family in this new place where I didn’t know anyone or even why I was here. I began to spiral into a deep depression and just couldn’t find the energy to get off the couch for months. So alas, my daily walking routine and farm-fresh organic vegan diet slipped out of reach along with my confidence. Before I knew it my clothes were way too tight to get on, my body was in extreme pain, and I was too emotionally exhausted to get back on my feet. Yes, I am a mom of four littles under age 8… but still. I felt there was no excuse to let myself slip this far into powerlessness because I knew I was nowhere near my highest potential.
I began harshly judging myself about my body and my life. Although I tried multiple times to get a routine started, nothing would really stick, and the overwhelming weight of my life just kept piling on… Until one day I woke up and knew I had to take my power back. I remembered how empowered my daily nature walks made me feel. So I chose to love and believe in myself, put on my ‘You Are A Badass’ audiobook, and restarted my daily power walks. Keep reading to find out the benefits of walking daily to take back your power.
10 Benefits of Walking Daily
Walking daily, especially in the outdoors and nature, has been proven to dramatically improve mood and feelings of wellbeing. This can bring feelings of calmness and inner peace resulting in a stronger spiritual connection. On a physical level, walking has amazing benefits. It strengthens the heart, helps the lungs operate more efficiently, improves digestion, boosts the immune system, and enhances the nervous system and cognitive function.
Strengthen Spiritual Connection
Walking has long been a revered spiritual practice. Many ancient traditions include walking meditations as part of increasing awareness of the connection between the body, soul, spirit, the Divine, and the earth elements. Buddhist Monks, Christian Leaders, Native Americans, Taoist Monks, Islamic Sufis, and Hindu Priests make walking a part of their deeply grounded spiritual path of enlightenment and each of them embarked on some sort of divine pilgrimage.
Walking daily in nature empowers creative thinking and receptivity to divine downloads. It helps clear your head and opens up a free flow of ideas. Just a 15-minute meditation walk can help improve your focus and concentration and help you get aligned with your center.
I love the saying, “the messages of heaven are carried upon the molecules of Oxygen.” The outdoors is filled with oxygen, especially near bodies of water. Deep meditative breathing while walking helps you clear your mind so you can receive clear divine guidance. Everything living is charged with source energy which recharges every part of your being.
One of the best ways to manage stress levels is to take a walk. Studies show that walking can improve mental health tremendously by helping to reduce anxiety, depression, and a negative mood. It also boosts self-esteem levels and reduces symptoms of social withdrawal. Aim for 30 minutes of brisk walking or moderate-intensity exercise three days a week. You can also break it up three times a day into 10-minute walks.
Walking daily is also a very effective way to release mind/body tension and have some alone time. The endorphins released in the brain during exercise encourage a calm, cool, and collected state of mind. Removing yourself from the hectic pace of daily life can help you feel renewed and refreshed.
Walking daily when you’re tired can be a more effective energy boost than grabbing a cup of coffee. As referenced above, walking increases oxygen flow through the body which is literally life itself. It also increases levels of cortisol, epinephrine, and norepinephrine, which are the hormones that help elevate energy levels.
Boost Immune Function
Walking daily can help protect you during cold and flu season. New research from Appalachian State University in Boone, North Carolina, shows that exercise is one of the best ways to keep the common cold at bay. Taking a moderately-paced walk for between 30 and 45 minutes daily was found to increase the number of immune system cells that were present in the body. The levels of immunity boosters remained elevated for several hours after exercise and appear to have a cumulative effect in protecting against illnesses over time.
Another 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. That was compared to adults in the study who were sedentary.
Maintain A Healthy Weight
Walking daily is an excellent way to tone your legs, tummy, butt, and get rid of excess fat (weight loss). In fact, a brisk pace of about 4mph can burn up to 345 calories. Losing weight doesn’t have to be hard. I know two good friends who lost over 200lbs by simply walking at least 30-60 minutes every day and eating healthy nutrient-dense foods. It just takes consistency so it’s okay to start small!
Walking also 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.
Ease Joint Pain
Walking daily can help protect the joints, especially your knees and hips because it helps lubricate and strengthen the muscles that support the joints. Speed walking is easier on your joints since you hit the ground with less than half the force you do when you jog. So you’re less likely to experience burn out, soreness, or injury. Several studies have found that walking reduces arthritis-related pain and that walking 5 to 6 miles a week can even prevent arthritis. It may also provide benefits for people living with arthritis, such as reducing pain.
Reduce Sugar Cravings
Walking daily after meals for 15 minutes three times a day has been shown to improve blood sugar levels. 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. The latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.
Strengthen The Heart
Walking daily for at least 30 minutes, five days a week can lower blood pressure and reduce your risk for coronary heart disease by about 19 percent and your risk may reduce even more when you increase the duration or distance you walk per day.
Extend Your Life
Walking at a faster pace could extend your life. Researchers found that walking at an average pace compared to a slow pace resulted in a 20 percent reduced risk of overall death.
But walking at a brisk or fast pace (at least 4 miles per hour) reduced the risk by 24 percent. The study looked at the association of walking at a faster pace with factors like overall causes of death, cardiovascular disease, and death from cancer.
Proper Walking Technique
Power walks are meant to be very intentional – body, mind, and spirit! Good posture and purposeful movements are essential for fitness and divine alignment of your vessel.
- Your head is up and looking straight forward.
- Your neck, shoulders, and back are relaxed, not stiff.
- Your arms are free to swing with a slight bend in your elbows. It is okay to pump your arms.
- Your back is straight, not arched or curved forward, and your stomach muscles are slightly tightened.
- You’re walking smoothly, rolling your foot from heel to toe.
7 Ways To Stay Motivated
Starting and sticking with a walking program takes initiative and commitment. To stay motivated:
- Set yourself up for success. Start with a simple goal, such as walking at least 5 or 10 minutes per day. When that becomes a habit, gradually increase the duration of your walks.
- Find specific times for walks and stick with it – rain or shine! Soon you could be reaching for goals that once seemed impossible. #goinganywayclub
- Track your progress. I use a walking app on my phone. Whether it’s an app, a step counter, or a journal – Keep a record of how many steps you take, the distance you walk and how long it takes. This helps you see where you started from so you can be inspired by your progress.
- Make walking enjoyable. If you don’t like walking alone, ask a friend or neighbor to join you. If you’re energized by groups, join a health club or walking group. You might like listening to music or a podcast/audiobook while you walk.
- Vary your routine. If you walk outdoors, go to your favorite spot secluded in nature or plan several different routes for variety. If you’re walking alone, tell someone which route you’re taking. Walk-in safe, well-lit locations.
- Take missed days in stride. If you find yourself skipping your daily walks, be kind to yourself and don’t give up. Remind yourself how good you feel when you include physical activity in your daily routine, and then get back on track.
- Use some refreshing essential oils before your next workout to help keep you motivated!
Music has the ability to shift your mood and help you get moving! Raise your vibration and get your energy flowing by listening to your favorite tunes. You can also check out my power walk playlist on Spotify in the works!
Affirmations are a powerful way to cancel, clear, delete old patterns and reprogram them. Here are a few positive affirmations to support your abundant health, fitness, and happiness.
The manifesting power of affirmations is magnified when combined with the high energetic frequency of pure essential oils.
5 Essential Oils To Enhance Fitness
Young Living Essential Oils are key to my daily life, especially my workouts. I have them all over my house – in my purse, kitchen, bathroom, bedroom, living room, etc… you get the idea. I love oils. Using essential oils in my fitness routines helps me stay inspired and motivated – and I smell amazing. They are also the perfect addition if you are walking indoors due to extreme weather.
Essential oils are naturally occurring aromatic compounds found in flowers, bark, seeds, roots, and other parts of plants. Oils give plants their fragrance and protect them from insects and other threats. They contain the highest known oxygenating molecules which transport nutrients to the cells of the body, as well as aid in the tissue’s disposal of toxic waste products. Oils have been used since ancient times for their benefits to human nutrition, physical well-being, and emotions. Here are five essential oils that can help elevate your walking experience:
Peppermint Essential Oil
Derived from the Latin word “mente” meaning “thought.” It can cleanse the spirit, increase intuitive awareness, and help break through resistance. Inhale deeply to wake up your senses and promote healthy breathing before heading out for your walk. Rub some on the back of neck to cool off on hot days. You can also on apply it to sore and tired muscles pre or post-workout to help soothe minor discomfort. I also highly recommend Pan Away or Deep Relief blends for soothing muscles after a workout.
Lemon Essential Oil
Cleanses the mind and spirit, helps to release patterns, feeling stuck, and opens the heart. It can help you stay present and focused as well as uplift your mood with joy and hopefulness. Add a drop or two of Lemon Vitality to your water for a natural pre-exercise drink that will keep you hydrated throughout your workout. The burst of flavor and scent will drive you to drink more than you typically would.
Eucalyptus Essential Oil
Taking a whiff can support a sustained positive mood and energy throughout the day. This oil is also said to aid with recovery and support wellness. If you don’t feel quite yourself, eucalyptus might help. It is also supportive of spiritual transformation. Eucalyptus brings your relationship to the divine, to yourself, to others, and to your work into the light and supports you in letting go of all that no longer serves you. As you awaken to this, you are able to better create change and harmony in your life and relationships.
Lemongrass Essential Oil
A popular choice for workouts because it supports circulation and ignites the senses, giving you the burst of energy you need to get moving. This essential oil is also said to support healthy weight management and a process known as thermogenesis, which helps with the production of heat in the body. It can also help release resentment and regrets. It supports letting go of these negative energies and promotes hope, optimism, and courage. It also protects your auric field from EMFs!
Marjoram Essential Oil
Key essential oil to post-workout recovery. This oil has calming and relaxing properties, which is incredibly soothing when rubbed on sore and tired muscles. Emotionally it is the plant of love and longevity. It has been called the “happiness herb” and the “joy of the mountains.” The Greeks and Romans also associated it with the transition of death which is symbolic of transformation. Therefore, when feeling unsupported, insecure, or disconnected, Marjoram can support you in transforming those feelings. As you let go, you become more balanced and are able to accept and love yourself more fully – restoring your inner power.
Thanks for reading! Comment below if you found this article helpful or if you choose to join me in taking the first steps to feel great and live an abundant happy life!