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Walking - Your Secret Weapon to Wellness

Writer's picture: Josie SavitskiJosie Savitski

Updated: Jan 27



Rediscovering the Joy of Walking


Let’s start with a simple question: When was the last time you truly enjoyed a walk? Not a hurried walk to your car or a rushed power walk on the treadmill, but a walk where you felt present and at ease?


Walking is one of the most accessible and underrated tools for wellness. It doesn’t require expensive gear, a membership, or a specific skill set—just your body and the willingness to take that first step.


In the whirlwind of life, walking often gets sidelined because it feels too ordinary. But that’s the beauty of it! Walking is a chance to slow down, reconnect with yourself, and build momentum toward better health. Whether you’re looking to add movement into your day, clear your head, or simply enjoy the fresh air, walking can be your starting point.

This week, as part of the 75 Rogue Challenge, we’re focusing on walking. By the end of this post, you’ll see how a simple walk can transform not only your fitness but also your mental clarity and emotional well-being. Let’s get to it!


Why Walking Works


Walking is more than just putting one foot in front of the other. It’s about showing up for yourself in ways that feel sustainable and impactful. Here’s why walking deserves a spot in your routine:


Physical Benefits:

  • Boosts Heart Health: Research shows that even 30 minutes of brisk walking daily can significantly reduce the risk of heart disease. It’s a gentle but effective way to get your blood pumping.

  • Supports Weight Management: Walking may not be as intense as some workouts, but consistency adds up. A short walk can help keep you active throughout the day!

  • Protects Your Joints: Moving regularly keeps your joints healthy and reduces stiffness. Think of it as an investment in your long-term mobility.

  • Improves Posture: Walking naturally engages your core, as well as supports your hips, knees, ankles and feet, improving balance and stability over time.


Mental Health Boosts:

  • Relieves Stress: Ever notice how a walk can help you clear your head? That’s because walking lowers cortisol, the stress hormone, leaving you calmer and more grounded.

  • Lifts Your Mood: Walking triggers endorphin release—those feel-good chemicals that boost happiness. Even a short walk can improve your outlook.

  • Enhances Creativity: Research suggests walking improves divergent thinking (a fancy term for creative problem-solving). Some of your best ideas might come to you mid-walk!


Opportunities for Connection:

  • Walk Together: Walking with friends, family, or even your dog creates a shared experience that fosters connection.

  • Explore Your Surroundings: Whether it’s discovering a hidden trail or simply noticing new details in your neighborhood, walking is a great way to engage with your environment.


 

Insights from My Favorites


In one of my favorite books about the human body, Built to Move, physical therapists Juliette and Kelly Starrett emphasizes walking as one of the foundational pillars of health and longevity. According to the Starretts, walking isn’t just exercise—it’s a form of maintenance for your body. Here are a few key takeaways from his philosophy:


The 10,000 Steps Rule: Starrett highlights that while the number isn’t magical, aiming for 10,000 steps a day is a practical goal for staying active. It’s less about hitting an exact figure and more about keeping your body moving throughout the day. In fact, recent research has identified even closer to 6-8,000 steps per day can have significant health benefits. That's why we settled on the 8,000 number for this week's challenge! Every step matters!


Resetting Your Posture: As mentioned above, walking helps counteract the effects of prolonged sitting. Each step naturally encourages better posture, which is essential for preventing pain and stiffness. Starrett suggests using walking as a way to "reset" your body after long periods of desk work or screen time.


Walking as Recovery: Instead of seeing walking as "extra," Starrett reframes it as an essential recovery tool. A brisk walk after a workout helps flush out lactic acid, improves circulation, and aids muscle recovery. It’s a gentle way to keep your body in motion while giving it a chance to recover.


Connection to Nature: Starrett also emphasizes the mental and emotional benefits of walking outdoors. Being in nature boosts mood, reduces anxiety, and improves focus. He encourages seeking out green spaces whenever possible to amplify the restorative effects of your walk. Even though its chilly and grey out now, how might you use your mindfulness tools to get out there anyways? If it's too cold for comfort, an indoor walk with a good podcast or playlist can also boost your mood!

 

How to Build a Walking Habit


Starting a new habit can feel overwhelming, but walking is one of the easiest to incorporate. Here are a few tips to make it stick:


Start Small:

  • Begin with just 10 minutes a day. The goal isn’t perfection—it’s consistency. Once you’re comfortable, build from there.

  • Track your steps or time walked. Tools like pedometers or apps can be a fun way to stay motivated (and celebrate progress!). If you're an iPhone user, your phone can be set up to track your approximate steps!

Make It Work for Your Day:

  • Break it up! Three 10-minute walks can be just as effective as one 30-minute session.

  • Sneak walking into your routine: park farther away, take the stairs, or schedule a post-lunch stroll.

Keep It Fun:

  • Add entertainment. Listen to your favorite playlist, audiobook, or podcast. Bonus points if it inspires or energizes you!

  • Change your scenery. Explore a nearby park, hike a new trail, or enjoy a walk at sunrise or sunset for a little extra magic.

Make It Social:

  • Invite a friend or family member for a walk-and-talk session. Conversations flow effortlessly when you’re walking side by side.

  • Join a local walking group or start one of your own! The accountability and camaraderie make it easier to stay consistent.


Need a little extra motivation? Check out these cutie patooties! If they can walk across the tundra landscape, I bet you can walk one block today ;)


Bipedally yours,

Josie




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