Solfully, Walk your way to better health!
Walking is a great way to exercise that gets our bodies moving and benefits our health in so many ways. Your probably already knew that. But do you know how and why walking is so good for you (and why taking it outdoors is even better)? Keep reading to find our what the science is saying about this low impact but high benefit activity.
Improves your immune system
Walking improves your immune system by increasing your blood flow. This increases your white blood cells and natural killer cells for up to two hours following exercise to help fight infections and viruses. It is also shown to be anti-inflammatory. Whereas chronic inflammation slows down the immune system, acute inflammation from exercise promotes a healthy immune system.
How is this?
Well, our bodies are constantly working to remove, waste, toxins, and other unwanted material. It is the lymphatic system that is a complex network of vessels and nodes that literally reaches from our head to our toes. The lymph fluid transports waste, toxins, and other unwanted materials through its vessels to the nodes where it is presented to our immune systems. Unlike our heart that has a pump to move blood, the lymphatic system relies on movement of our body to move the lymph fluid.
What should I eat??
Click here to download my FREE 3 day immune support meal plan!
Reduces your risk of cardiovascular disease
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3098122/
Science says that small improvements in the amount of daily walking can have benefits like improved fitness, body composition, blood pressure, and even lipid profiles (eg. Cholesterol and triglycerides).
Improves our Mood and Sleep
Getting outside in the sunshine improves our mood as we move our body and soak in the sunrays to improve our vitamin D absorption. Vitamin D is also known as the “happy hormone” because it increases endorphin (our feel good hormone) levels in the brain. Being out in the sun also helps regulate your circadian rhythm (aka. Your biological clock) to help improve your sleep cycle. Therefore, there is added benefits of walking outside in the sunshine!
To learn more about sleep check out my blog The Importance of Sleep: A Solfull Deep Dive
Make walking a part of your daily routine!
3 TIPS TO MAKING WALKING A PART OF YOUR DAILY ROUTINE
1. Dress for success
I love to have comfortable shoes and stylish clothes to make me feel like I need to get out and take a walk. So, treat yourself to a nice athleisure outfit, after all, it’s an investment in your health (so why not look good at the same time?)
2. Make an appointment with yourself
If you have it scheduled in your day then there are no excuses to not get out and enjoy some time out walking. Adding even ten minutes of walking to your day can make a world of difference to your health, but it’s turning walking into a regular habit that has the greatest benefits. So start small and work up to 20-30 minutes and pay attention to how it benefits you in your life.
3. Make it fun!
Things are always easier to do when they are fun. Challenge yourself but be reasonable with your expectations. Most of our cell phones have a built-in step counter, so I encourage you to take note of the number of steps you take one day and challenge yourself to gradually increase that number. Walk in different locations to capture the beauty around us. I love walking with friends as it is a great way to connect with people and nature.
Hope this inspires you all to get out and go walking.
Solfully Yours,
Kari-Lynn