I’ve just returned from our regular weekend 5K walk. Okay, so it’s actually supposed to be 10K, but a few of us cut out half way through to join some of our other friends for coffee. I don’t want to miss out on the coffee part, so I exit at the 5K mark too – my story, and I’m totally sticking to it!
I originally had a different post planned for today (my apologies if I told you about that one, and you were expecting another topic). Since I have recently been on my ‘longevity and active aging rant,’ I thought that I would sneak in one more post on this theme.
Previously a somewhat undervalued activity, the benefits of regular walking are now exalted everywhere that we turn. From improving physical fitness, calming the mind, reducing stress (source) triggering anti-aging processes, repairing old DNA (source), lessening risks of breast cancer/colon cancer (source)/dementia (source) and helping to prevent premature death (source), walking is now hailed as a multi-tasking cure-all.
Experts suggest mixing up your walking routine to keep it fresh and challenging, as well as to ensure that you reap maximum benefits. For example, walking barefoot, sometimes called ‘grounding,’ helps you to absorb free electrons from the earth. These electrons are touted to assist with a wide assortment of health concerns including, poor sleep, arthritis, respiratory issues, chronic muscle pain, stress, hypertension, weak immune systems, and more (source). If going barefoot is not quite your thing (or if you have no soft sandy beaches or grassy knolls nearby), taking 100 steps backward is claimed to reap the same benefits as taking 1,000 steps forward (source). According to researchers, compared to regular walking, ‘retro walking’ increases cardiovascular endurance, burns more calories, improves balance, more fully promotes blood circulation, and prevents the development of a hunched-back (source). Have the walking coordination of a tarsier? Try ‘breath walking’! This technique (taking four sharp breaths in and four sharp breaths out while you walk) is argued to “prime your mind for learning and creativity while you exercise” (source). That strikes two (or even three) birds with one stone–you’ve gotta love that!
Excuse-buster alert: Almost everyone can take part in walking (or modified walking) activities and just a little bit can make a huge difference. Researchers have found that walking regularly for just 20 minutes per day, burns approximately 100 calories each time and contributes to the wide-ranging health benefits listed above (source). Some literary theorists have even closely compared walking and writing, stating, “writing is one way of making the world our own, and walking is another” (source).
According to Random Facts: “The average Australian takes 9, 695 steps per day (just a few short of the ideal 10,000), the average Japanese takes 7,168; the average Swiss: 9,650; and the average American just 5,117.” Supplementing these facts, “the average Canadian man takes “9,500 steps per day” and “the average Canadian woman takes 8,400 steps per day” (source). How do your steps align with your country’s average?
Looking for even more health benefits? Add coffee! Loaded with antioxidants, coffee has been found to improve energy levels, make you smarter, fight against depression, helps to protect against liver disease/Type 2 diabetes/Parkinson’s disease/gout, and promote a healthy heart. (source, source). Add friendship and laughter on top of all of that and the health benefits are maximized off of the charts!
So, the next time that you notice a small group of walkers seemingly cutting out early, think of them not as slackers, but as diligently in pursuit of optimal health and well-being.
The photo above is from our walk today. Seriously, it was like walking directly inside a painting. Below is a shot from a regular walks we took in Beijing. Beijing friends, do you recognize this area?
Retirement Reflections 
I love how you pull all the sourced-facts into your writing! Makes me want to walk. Yesterday’s regular Monday walk was cancelled due to thunderstorms…my friend hates inclement weather. So I took a brief stroll around the block later in the day between rain showers….I really did feel better after it! More mentally alert, in a better mood! It helps that spring has sprung here…the smell of hyacinths and dogwoods in bloom is amazing. Yes, I need to walk again today!
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Hi, Pat – We’ve also had tons of rain (for the past 5 months) so I have also had to dash between rain showers. Glad that Spring is here. Enjoy your walk today. I am looking forward to your next post.
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Walking is my favorite form of exercise! I regularly go with a neighbor on a 1-hour, 3-mile walk up and down the hills in our neighborhood. I’m not sure how close I get to the magic 10,000 steps each day but I’ve been thinking about getting a Fitbit to measure myself. The woods in your picture are amazing!
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Thanks, Janis –
I believe that a 3-mile walk is usually around 6000 steps (give or take ). You also get points (and my sincere admiration) for walking up and down hills. Thanks for commenting!
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Great read Donna …
A dog is a must, who can refuse a walk when the dog is Waiting by the door.
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Hi, Bronwen – It is so great to hear from you! I agree–a dog definitely increases your walks–and is a great way to meet other people! Thanks for reading and for commenting.
Donna
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I remember seeing Chinese people walking backwards in the parks in Beijing, knew they must have had a reason! I am fortunate now to be able to walk once a week barefoot on the beach here in Costa Rica! Two other days are walking up the steep hills here, there is a reason Costa Rica is in the “blue zone”.
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Hi, Caroline – It is so nice to hear from you. I believe that ‘walking backward’ originated in ancient China, and it is still very common there today. Glad to hear that you are enjoying Costa Rica. We would love to visit there one day — consider yourself warned! Thanks for reading, and for commenting, I greatly appreciate it.
Donna
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Hi Donna
I’m so glad I asked about finding your blog. It’s great, I read thru the past entries. I think I’ll share it with a few friends. Looking forward to your next entry.
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Thanks, Robin! I appreciate you reading and commenting. I look forward to our “Facebook adventures”.
Donna
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Love this blog today Donna! Walking is always high on my list of things to do daily. Now, I’m going to add grounding, and walking backwards to that!
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Thanks, Jessica! Let me know how grounding and retro-walking work for you. I’ve concentrated on both of them this past week and found that they have made a big difference — especially the retro-walking (think born again hamstrings)!
Donna
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Thanks for the reminder about this most healthy, free, and accessible form of exercise. I need to get up from sitting in front of this computer and go for a walk.
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Thanks, Mimi – I need to remind myself of that as well. I often need to quiet the voice that says ‘first I’ll just read one more post!’
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Your beautiful woods picture drew me in…. just lovely. Walking IS certainly a great thing to do… whether the walks are long or short… good exercise. 🙂
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Thanks, Joy – I think that we were commenting on each other’s sites at the exact same time — very cool!
I am so glad that you liked the cover photograph. It is one of my favorites!
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Thanks from Grammy Dee, #WednesdayAIMLinkParty, social media shared.
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Thanks, Dee – I am greatly enjoying this Link Up. Thanks so much for hosting!
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Congrats! Your post received the Most Clicks at the #WednesdayAIMLinkParty. See here: http://grammysgrid.com/wednesday-aim-link-party-12/
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Thanks so much, Dee. I find the posts in your weekly linkup very informative and inspiring. I appreciate all of your work in hosting!
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