Maybe you should go for a walk
It won't solve everything, but it definitely won't hurt
My Spotify wrapped was embarrassing; I listened to far too much pop-country for my own comfort to even share the summary. But my Whoop wrapped is just as comical. The fitness/recovery tracker noted that my most performed activity in 2024 was… WALKING. As someone who identifies as a relatively athletic person, walking might seem ‘lazy’ but it’s far from that. The benefits of daily walks far outweigh pushing too hard at the gym (it’s all a balance… but that’s not for today’s discussion).
From January 2024 to today, I’ve walked over 2,700 kilometers—around 1,700 miles. To put that in perspective, according to Within Hours, that distance is enough to take me to Canada, Mexico, the Grand Canyon, or a handful of other locations. It's pretty cool to think about: each “silly little walk” brought me closer to these not-so-silly (or little) destinations. A reminder that small actions can lead to something significant—even if it requires Google telling you.
Daily walks aren’t just about covering distance or hitting a step-count goal; although those targets are helpful for daily accountability. Movement, no matter how intense, is non-negotiable in my life and I am passionate about helping others see the benefits too.
Our society is progressively sedentary, especially in rural areas. There is mounting evidence on the dangers of inactivity including early mortality and heart issues, but when people spend the majority of time commuting to work and sitting at desks, excuses are easy to encounter. Most times, it takes making movement a habit to fully notice the benefits- despite the evidence that already exists.
Using myself as an example, I know that walking elevates my mood, and increases my alertness and overall attention span. Being outside also helps increase happiness, decrease stress, and aids in circadian rhythm regulation. I can say this from experience, but it is also proven by.. you guessed it… more science.
Movement is medicine.
Benefits of Walking
The average American walks between 3,000 to 4,000 steps daily. Even if you spend one to two hours in the gym, that lifestyle is still overwhelmingly sedentary. Here’s how walking helps:
Non-Exercise Activity Thermogenesis (NEAT): NEAT refers to all physical activities outside of sleeping, eating, or exercising that contribute to our daily energy needs. Walking fits neatly into this category. Increasing NEAT simply means enhancing everyday movement in an approachable way.
Caloric Expenditure: Walking burns calories—the more you walk, the more you burn. This contributes to a calorie deficit, which is essential for weight loss. Regular walking can boost your metabolism and aid in long-term weight management. Starting with three 10-minute walks can be an effective approach. It’s also important to remember that you may need to increase distance/steps/difficulty in your walks once you’ve made it a habit (6+ months)
Diabetes Management: Walking after meals has been shown to have a similar effect to Metformin in managing type 2 diabetes. While Metformin helps shuttle nutrients into muscles rather than storing them as fat, something as simple as walking can reduce the need for medication.
Walking as a Mental Reset
Sometimes, when I struggle to concentrate, feel restless, anxious, or just “off,” going for a walk allows me to clear my mind. Walks have a sneaky way of getting people away from screens and encourage being present in the moment to enjoy the scenery.
Walks start with zero expectations and usually give me something unexpected in return.
In our society, it’s easy to become wrapped up in the “shoulds” and “should'ts” of life. We tend to overcomplicate things, constantly seeking quick fixes for discomfort. The most valuable asset we have is our peace of mind, yet we’re bombarded daily by alerts, emails, texts, and a 24/7 stream of news that drains our attention and clarity.
So, let’s shut it down, step outside, and put one foot in front of the other.
Complex problems can often have simple solutions, and while that can’t solve everything, I’m confident you’ll feel a little better after lacing up and taking that first step.