Greetings 4am Fitness Crew.

The science of walking is very elemental. Our feet strike the ground; the ground then responds in kind, with an equal force in the opposite direction (Newton’s Third Law of Motion). This dynamic of physics - “force due to friction” allows us to move forward. But in function, this friction is shrouded in poetic fluency. A metaphysical and symmetrical flow. Our feet strumming the earth with lyrical clarity. Every step is telling a story, every step is narrating an emotion. A march away from something, a march to something. A march for something! A testament to our relentless primordial journey.

It is organic, it is pure, it is unpretentious. Even in our daily hustle and bustle, our cadence portents a belonging, a surety, an enduring faith in Mother Earth’s eternal capacity to take care of her wayward children. To keep us walking. Forward. And while modernity has bestowed us with modes of travel that have with unintended contempt relegated walking to an almost planned activity, our feet, our hands, our bodies touching the earth, remains  the most human and empowering of our fleeting odyssey in time.

Every other method of travel comes with a price. Every other form of travel is tied to the dynamics of human existence; class and caste, capital and status, how we are perceived and how we perceive others. Spaces often filled with sardonic indifference. But we can walk. We can walk and carve out spaces of forgiveness and emancipation. We can walk and carve out spaces of gratitude and healing.  We can walk and carve out spaces of physical and emotional wellness.

Running has been commoditized, cycling has been commoditized, swimming has been commoditized, yoga has been commoditized. And those exorbitant health club memberships. Fitness is expensive, but … You can walk.

You can walk in your own space, at your own pace, in your own way and style. Walk in your own color, in your own gender, in your own … away from the inimical noise of brand-driven, label-driven, profit-centric wellness. Find yourself, express yourself. It is your walk. It is your well-being.

I am not attempting to dissuade you from enjoying your favorite fitness activity. I applaud you. At 4am Fitness Crew, we are fitness and wellness enthusiasts who embrace all wellness practices. Our passion is to support whatever fitness activity makes you feel good physically and emotionally.

I admit, I wasn’t always a fan of walking as a form of exercise. But once I got injured for a protracted period of time, I enthusiastically embraced walking-exercising – after a few weeks of pouting and complaining. Even though I am back to running, I still walk-exercise every day. It is as exhilarating, rewarding and fun as running, cycling, and all the other recreational activities I participate in.

This most mundane of physical activity conveys many physical and mental health benefits that we take for granted. It can help you burn calories, strengthen your muscles, lower your blood pressure, and reduce your stress levels, among a multitude of benefits. Benefits that are often hidden in the simplicity of her movement -betraying a potency affirmed in every epoch of wellness enlightenment.

I have identified seven benefits that should affirm your walking routine or motivate you to reboot to a more consistent walking regimen. Are you about to walk? This blog reading can wait. Head outside and reap your wellness benefits.

Remember the basics: At least 150 minutes a week of moderate intensity activity such as brisk walking. ~ Centers for Disease Control and Prevention

Walking Improves Your Love Life

Walking should not just be our #1 tool for falling in love, but also staying in love. Rejuvenating love. Taking intense long walks with your partner can sustain, improve and rekindle wellness in the relationship space. The following erotic wellness benefits await. Oh yes, wellness is also (very) erotic.

• Walking releases endorphins, a feel-good chemical in the body that promotes a state of pleasure like laughter and love. Endorphins can also boost your self-esteem and confidence, which can make you more attractive to your partner or potential partners.

• Walking with your partner can enhance your communication, intimacy and trust. You can use the time to talk about your feelings, goals, dreams and challenges, or just enjoy each other's company in silence. Walking can also reduce stress and anger, which can improve your mood and relationship quality.

• Walking can also improve your physical health, which can have positive effects on your sexual health. Walking can help you burn calories, maintain a healthy weight, lower your blood pressure, improve your circulation and prevent chronic diseases. All of these factors can contribute to better sexual performance and satisfaction.

• Walking can also spark romance and passion in your relationship. You can explore new places, enjoy nature, have fun and create memories together. You can also try walking near water, which can have a calming and soothing effect on your mind and body. Walking can also increase your libido and arousal by stimulating blood flow to your genitals.

Walking Enhances Your Emotional Wellbeing

Walking enthusiasts enjoy the same “high” as their running, cycling and other high intensity exercise friends. Endorphins. I always complete my one-hour fitness walk with an uplifting sense of purpose, in a “better space.” A morning walk equips you emotionally to face the day’s ebbs and flow. An evening walk relaxes you from the stressors of the day. My fitness practice is morning run and evening walk. Embrace your emotional equilibrium. Walk.

• It releases endorphins, which are natural chemicals that make you feel good.

• It reduces stress and anxiety, and helps you cope with negative emotions.

• It boosts your self-esteem, confidence, and creativity.

• It improves your physical health by strengthening your muscles, bones, and joints, lowering your blood pressure and cholesterol, and preventing weight gain.

Walking Improves Digestion

“Through walking, your digestive system is activated into movement. This movement stimulates your digestive tract to contract, allowing the passage of food and waste through your intestines. This makes for more regular bowel movements and less gas and bloating throughout your gastrointestinal tract. “ ~ Gastroenterology Healthcare Associates

Digestion is a challenge for us all. We are often very intentional about eating the right foods, but still face digestion issues. Walking is a simple and effective way to tackle digestion challenges. I always walk after dinner. My stomach feels more relaxed when I take an hour-long walk post-dinner. Don’t neglect the benefits of an after-dinner walk. Eat slowly. Wait for about thirty minutes, then walk.

• Stimulating the muscles in your gastrointestinal tract, which can move food through more rapidly and prevent bloating, heartburn, and reflux.

• Regulating blood sugar after a meal, which can lower cardiovascular risk and diabetes.

• Burning calories and reducing stress, which can also benefit your digestive health.

Source: Healthline - Is Walking After Dinner Good for You

Walking Boost Creativity and Problem Solving

A walk during the working day almost always relaxes me and boosts my creativity and critical thinking skills. I do not step into nature to solve a problem, but rather to be mindful – to breathe, to be in the moment. To inhale and exhale intentionally. It’s amazing what happens when you inhale positivity and exhale stress and negativity:

• Solutions and creativity flow unimpeded;

• Stimulates the brain and increases blood flow;

• Reduces stress and improves mood.

Walking Improves Sleep Quality

Lack of sleep is a wellness challenge for me. I am not alone, according to the CDC (Centers for Disease Control and Prevention), “more than a third of American adults are not getting enough sleep on a regular basis.” (Source: Why Sleep Matters – The Economic Cost of Insufficient Sleep. PMID: 28983434). Sleep deprivation is way more serious than being groggy and grumpy in the morning. Health problems like obesity, diabetes, heart disease, stroke, dementia, and cancer can have a disproportionate effect on those with consistent sleep deficits. Improve your sleep quality. Improve your well-being. Walk.

If you want to improve your sleep quality, walking is a simple and effective way to do it. Here are some facts and tips about how walking can enhance your sleep:

• Walking can help you fall asleep faster, sleep longer and more deeply, and feel more refreshed in the morning.

• Walking can reduce anxiety and stress, which are common causes of insomnia.

• Walking increases the production of serotonin, a neurotransmitter that regulates mood and sleep cycles. Serotonin can help you relax and calm your mind before bed.

• Walking exposes you to natural light, which helps synchronize your circadian rhythm with the day-night cycle.

• You should avoid walking too close to your bedtime, as this may interfere with your body's cooling down process and keep you awake. Ideally, you should finish your walk at least three hours before you plan to sleep.

Walking Reduces Cancer Risk

Modern science, the modern wellness movement and integrative and complementary therapies have made giant leaps in the treatment and prevention of cancer. Many of these treatment and preventative therapies, while effective, can be painful, intrusive and costly. Welcome walking therapy. Walking is a simple yet evidence-based way to lower your risk of cancer. An American Cancer Society study found that women who walked at least seven hours a week had a 14% lower risk of breast cancer than those who walked three hours or less. A Harvard School of Public Health study found an 18% lower risk of prostate cancer for men who walked at least three hours a week as opposed to those who walked less than three hours a week. Walking thirty minutes or more a day might just (reduce your risk) and keep cancer away.

• Walking for at least thirty minutes a day can lower your chances of developing breast, colon, and lung cancer.

• Walking can help you maintain a healthy weight, which is important for preventing obesity-related cancers.

• Walking can boost your immune system, which can fight off infections and abnormal cells.

• Walking can prevent chronic inflammation, which can damage your DNA and increase cancer risk.

Walking is a Longevity Booster

The anecdotal and evidence-based facts on walking and longevity are exciting and should make us all want to lace-up and head out for a vigorous walk. Yes, walking improves both the quality and quantity of our lives. On the quantity side of the ledger, a 2022 study found that individuals “85 and older who walked for at least 1 hour a week had a lower risk of all-cause mortality and cardiovascular disease than their peers who did not engage in physical activity” Source: Medical News Today; Just 10 minutes per day of walking could help older adults live longer, study finds.”

Walking is equally effective in the quality side of the longevity ledger. According to a 2022 study reported in Harvard Health Publishing (Harvard Medical School), walking 10,000 steps per day might cut our risk for dementia by 50%. (Source: Harvard Health Publishing: Walking linked to lower dementia) That means, walking is more effective against dementia than any medication in trial or on the market. Fascinating. Let us lace-up and fight dementia.  

• Many studies show a close relationship between walking and longevity.

• Walking is a simple and accessible form of physical activity that can provide multiple health benefits for body and mind as people age.

• Walking can help prevent or reduce the risk of diseases such as dementia, stroke, heart disease, and depression.

• Some researchers have found that walking a certain number of steps per day can increase life expectancy, depending on the age group. For example, older women who walked at least 4,400 steps each day had greater longevity than those who walked less. For younger adults, walking more than 8,000 steps per day may lower the risk of mortality.

Concluding Thoughts

Walking is that one fitness activity that is all embracing, and everyone accepting. Walking welcomes all shapes and sizes, all heights and nationalities. Walking non-judgmentally supports us in our struggling intentions and our strong resolve. Walking is our ally whether we walk assuredly or haltingly. In days of triumph and in days of doubt, walking will be there.

For all her astounding blessings, walking gently makes one request, consistency. And to this commitment, she will empower your every step with placidity, perseverance, purpose, and passion. This ageless wellness wonder will elevate your mood with endorphins, reclaim the intensity in your love life, burn calories and stress, reduce your risk of developing type2 diabetes, and manage its symptoms. Walking will provide you with the mental tools to prevent occupational burn out, while boosting your creativity and problem-solving abilities.

She will lay you down for a restful night, while fighting to keep cancer at bay. While long life is promised to no one, walking does not take no for an answer, and is the most effective “medication” for both longevity and quality of longevity.

The best wellness gifts in life are free, and walking certainly qualifies. Walk for your physical health, walk for your emotional health, walk for your relationship, walk for your wellbeing. Walk for your happiness. Every day.

Trusted Sources

American Diabetes Association: Stepping Up to Diabetes – The Power of Walking

American Cancer Society: Study: Even a Little Walking May Help You Live Longer

CDC: Walking|Physical Activity|CDC

American Heart Foundation: Walking your way to better health? Remember the acronym FIT

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