If I can't fit anything else into my day—no gym sessions, no yoga flows, not even a quick HIIT workout—the one exercise I always try to prioritize is walking. Walking is simple, accessible, and profoundly beneficial for both physical and mental health. Whether it’s a quick loop around the block or a serene stroll in the park, walking has earned its place as a cornerstone of my daily routine.
Why Walking?
Let’s break it down. Walking is not just about putting one foot in front of the other; it’s about making a commitment to your well-being. Here’s why I believe walking deserves to be the MVP of exercises:
Regulates Fasting Insulin Levels: Walking helps lower fasting insulin levels and improves your body’s glucose efficiency. This is particularly important if you’re managing blood sugar levels or working on metabolic health.
Boosts Mental Health: A good walk clears your head, reduces stress, and releases endorphins, making you feel more grounded and less frazzled.
Improves Sleep Quality: Walking outdoors, especially in the morning, exposes you to natural light, which helps regulate your circadian rhythm. The result? Better sleep at night.
Increases Energy Levels: Paradoxically, expending energy on a walk can actually give you more energy. Movement increases circulation and delivers oxygen to your muscles and brain, leaving you feeling more vibrant.
Supports Overall Well-Being: From heart health to digestion, walking is a gentle yet effective way to keep your body functioning optimally.
The Walking Hack: Timing Matters
Here’s the trick that takes walking from good to great: the timing of your walks. If walking is all you can do, aim to incorporate it at specific times of the day to maximize its benefits.
Fast in the Morning: A brisk walk on an empty stomach first thing in the morning kickstarts your metabolism, stabilizes blood sugar levels, and primes your body for the day ahead. Bonus points if you’re able to do this outdoors and soak up some early sunlight. That sunlight hitting your eyes isn’t just energizing—it’s setting the stage for better sleep later on.
After Lunch: A post-lunch stroll is a game-changer for digestion and glucose efficiency. Instead of feeling the dreaded afternoon slump, you’ll find yourself more alert and ready to tackle the rest of your day.
After Dinner: An evening walk helps your body wind down and process your meal. It’s a gentle way to improve digestion and avoid that sluggish, overly-full feeling before bed.
Why Three Walks Are Better Than One
Rather than carving out a long, single walk each day, I’ve found that three shorter walks—morning, midday, and evening—work better for me. Here’s why:
Improves Glucose Efficiency: Frequent walks throughout the day help your body manage blood sugar levels more effectively. This is especially important after meals when your glucose levels naturally spike.
Breaks Up Sedentary Time: Sitting for prolonged periods can take a toll on your health. Walking three times a day ensures you’re moving regularly, reducing the risks associated with too much sitting.
Fits Into Busy Schedules: Let’s face it, long workout sessions aren’t always feasible. Breaking up your walking into shorter sessions makes it easier to stick to a routine, even on your busiest days.
The Power of Morning Sunlight
If you’re able to walk outdoors, I can’t emphasize enough the benefits of doing so first thing in the morning. Here’s what makes it magical:
Sunlight Regulates Your Body Clock: When sunlight hits your eyes, it signals your brain to stop producing melatonin (the sleep hormone) and start producing serotonin (the mood booster). This helps you feel awake and alert during the day while promoting restful sleep at night.
Mood Boost: Exposure to sunlight triggers the release of endorphins, which make you feel good and reduce stress.
Vitamin D: Morning sunlight is a natural source of vitamin D, which supports immune function, bone health, and mood.
Walking Outdoors vs. Indoors
While walking anywhere is beneficial, taking it outdoors elevates the experience. Here’s why:
Nature Therapy: Walking in nature has been shown to reduce cortisol levels, lower blood pressure, and improve overall mental health.
Fresh Air: Breathing in fresh air invigorates your senses and enhances your energy levels.
Scenery and Stimulation: The changing scenery keeps things interesting and can turn a mundane walk into an enjoyable adventure.
Making Walking a Habit
Building a daily walking habit is easier than you might think. Here are some tips to get started:
Start Small: Begin with 10-minute walks and gradually increase the duration or frequency as it becomes a routine.
Set Reminders: Use phone alarms or calendar notifications to remind yourself to take a walk, especially after meals.
Buddy Up: Walking with a friend or family member can make it more enjoyable and help you stay accountable.
Mix It Up: Vary your routes or listen to music, podcasts, or audiobooks to keep things fresh.
Track Your Progress: Use a pedometer or fitness app to monitor your steps and celebrate your consistency.
The Bottom Line
Walking is a low-effort, high-reward activity that delivers tremendous benefits for your body, mind, and soul. Whether you’re walking to lower fasting insulin levels, improve sleep, boost energy, or simply enjoy some fresh air, this simple exercise can transform your health and well-being.
So, if you can’t fit in anything else, lace up your shoes, step outside, and take a walk. Your body and mind will thank you—today and in the long run.
