The Mental, Physical, and Business Benefits of Walking Outside Daily

I walk barefoot in my backyard at least 2 miles a day. 

There are several reasons I do this. 

It's a great time to think and pray. 

I also use the time to develop ideas for content and products. 

I'm not alone in this.  

Here are some well-known entrepreneurs, writers, and thinkers who made daily walking a key part of their lives: 

1. Steve Jobs:

  - The Apple co-founder was known for his walking meetings. He believed walking fostered creativity and was conducive to fruitful discussions and idea generation.

2. Charles Dickens:

  - The renowned author was an avid walker, often covering long distances. He found that walking stimulated his creativity and helped him develop his narratives.

3. Friedrich Nietzsche:

  - The German philosopher famously said, "All truly great thoughts are conceived by walking." He believed walking fostered philosophical thinking and creativity.

4. Ludwig van Beethoven:

  - The composer often took long walks after lunch, carrying a sheet of paper to jot down any sudden musical ideas. Walking was a crucial part of his daily routine to stimulate creativity.

5. Aristotle:

  - The ancient philosopher was known to walk as he taught, earning his school the name Peripatetic, which derives from the Greek word for walking. He found walking conducive to thinking and teaching.

6. Sigmund Freud:

  - The father of psychoanalysis enjoyed walking and believed it helped clear his mind and facilitate insightful thought.

7. Henry David Thoreau:

  - Thoreau, an American essayist, poet, and philosopher, touted the benefits of walking in nature for mental and physical well-being in his "Walking."

8. Immanuel Kant:

  - The German philosopher adhered to a rigid daily schedule that included daily afternoon walks, during which he found time for reflection and thought.

9. Mark Zuckerberg:

  - Following Steve Jobs' footsteps, the Facebook CEO also holds walking meetings to spur creativity and honest discussions.

10. Thomas Jefferson:

  - The third U.S. president was known to take long morning walks to maintain his physical health and clarity of mind.

11. William Wordsworth:

  - The poet walked about 180,000 miles in his lifetime, finding inspiration for many of his famous poems amidst nature.

12. Mahatma Gandhi:

  - Gandhi found walking to be a spiritual exercise, which allowed him time for reflection and maintaining physical health.

And, of course, there are many Biblical examples of men who walked a lot.  Jesus, for example, would walk daily while teaching his disciples.

Several years ago, I used daily walking... and 7-minute workouts (about 3-5 times a week)... as my main form of exercise. I combined this with a Keto Carnivore Diet to go from 233 pounds to 185 pounds in about four months. 

Since I went through a 2-3 year period of backsliding with alcohol and my diet, my body weight climbed up to 240 pounds.  This is the heaviest I've been in my life.

So, I'm also on a mission to lose 55-60 pounds. I'm also working to improve my digestion. 

Walking is a great weight to burn fat and lose weight. Walking also improves digestion, which is foundational for physical health. 

The ancient Greek physician and father of modern medicine, Hippocrates, said, "All disease begins in the gut." 

Here are some points explaining how walking can improve digestion and fat loss:

1. Digestion:

Stimulating Gastric Mobility:

  - Walking after meals is often recommended to assist in digestion. The physical movement helps stimulate gastric mobility, aiding in moving food through your digestive system.

Reducing Indigestion and Constipation:

  - Regular walking can help reduce the occurrence of indigestion and constipation. The movement helps accelerate the passage of food through the stomach.

Promoting Gut Health:

  - Physical activity, including walking, can help enhance the diversity and number of beneficial microbes in the gut, which play a vital role in digestion and overall gut health.

2. Fat Loss:

Caloric Expenditure:

  - Walking increases caloric expenditure, contributing to fat loss with a calorie-controlled diet.

Enhancing Metabolism:

  - Regular walking can boost your metabolism, helping you burn more calories throughout the day.

Low-Intensity Fat Burning:

  - Walking is a low-intensity exercise that primarily uses fat as the energy source, helping lose fat over time.

Encouraging Sustainable Lifestyle Change:

  - Walking is a simple, low-impact activity that can easily be incorporated into daily routines, promoting a sustainable lifestyle change conducive to long-term weight management.

Increased Insulin Sensitivity:

  - Walking helps increase insulin sensitivity, which is beneficial in managing body weight and aiding in fat loss.

3. Research & Studies:

Various studies have showcased the benefits of walking for digestion and fat loss:

- A study published in Diabetologia (2016) found that a short walk after meals significantly lowered blood glucose in individuals with Type 2 diabetes, indicating improved digestion and metabolism.

- Research published in the Journal of Exercise Nutrition & Biochemistry (2014) indicated that regular walking exercise could result in body fat loss and body composition improvement in obese women.

- A study in the Scandinavian Journal of Gastroenterology (2008) found that light physical activity post-meals could reduce the time food stays in the stomach, improving digestion 

Incorporating walking into one's daily routine can serve as a practical approach to improving digestion and supporting weight management or fat loss goals while also being beneficial for overall health and well-being.

Now, these are just some of the physical benefits of walking. 

There are many other benefits for the brain, mood, and emotions. 

Numerous studies have been conducted on the benefits of walking, especially in natural settings such as forests, beaches, or parks. The concept of walking in nature as a therapeutic practice has gained traction, with terms such as "forest bathing" or "shinrin-yoku" in Japanese culture. 

Here's an overview of some research studies and their findings:

1. Stress Reduction and Mental Health

  - Study: A study published in the journal "Environmental Science & Technology" found that walking in natural environments was associated with decreased feelings of depression and perceived stress.

  - Benefits: Reduced stress, improved mood, and decreased feelings of depression.

2. Improved Cognition and Memory

  - Study: Research from the University of Michigan found that participants who took a nature walk performed better on a memory test than those who walked down urban streets.

  - Benefits: Enhanced cognitive functions, better memory recall.

3. Lowered Risk of Chronic Diseases

  - Study: A study in the journal "Biomedical and Environmental Sciences" suggested that forest bathing could reduce blood pressure, heart rate, and stress hormones, thus reducing the risk of heart disease.

  - Benefits: Reduced heart rate, lower blood pressure, and a decreased risk of heart disease. 

4. Enhanced Immune Functioning

  - Study: Research from Japan demonstrated that forest walking could increase the number of natural killer cells, a sign of improved immune functioning.

  - Benefits: Boosted immune system function, increased production of cells that fight off infections and diseases.

5. Improved Sleep Quality

  - Study: The journal "Public Health" indicated that access to nature and regular walks could improve sleep quality, especially in men and seniors.

  - Benefits: Better sleep quality and duration.

6. Mood Enhancement and Reduced Anxiety

  - Study: Research from Stanford University showed that participants who walked in a natural setting exhibited reduced neural activity in an area of the brain linked to risk for mental illness compared to those who walked in an urban environment.

  - Benefits: Reduced risk of mental illnesses, lowered anxiety, and improved mood.

7. Reduced Rumination

  - Study: Another aspect of the Stanford University research highlighted that walking in nature could reduce rumination, which is the repetitive focus on negative aspects of oneself, often associated with heightened risk for depression.

  - Benefits: Decreased negative self-focused introspection and reduced risk for depression 

8. Enhanced Creativity

  - Study: A study in the journal "PLOS ONE" found that individuals who embarked on nature walks showcased higher levels of creativity than those in urban settings.

  - Benefits: Boosted creative thinking and problem-solving.

Walking, especially in natural settings, offers many benefits, from physical health improvements to mental well-being. The therapeutic effect of immersing oneself in nature, combined with the physical activity of walking, creates a holistic approach to wellness that is being increasingly recognized and endorsed by scientific research.

Walking outside helps me feel more at ease. It calms me. It helps me destress. 

Since I'm walking outside, I also get the benefits of direct sunlight. The sun gives us many benefits as well.  

Direct sunlight exposure can offer a range of benefits, though it's essential to balance these benefits with the risks associated with overexposure to the sun's ultraviolet (UV) radiation. Here are some of the benefits of getting sunlight each day:

• Vitamin D Production:
  • Sunlight triggers the production of vitamin D in the skin. Vitamin D is crucial for bone health as it aids in absorbing calcium and phosphorus from the gastrointestinal tract. A deficiency in vitamin D can lead to brittle bone conditions such as osteoporosis and rickets.
• Mood Improvement:
  • Exposure to sunlight increases the brain's release of serotonin, a hormone associated with boosting mood and helping a person feel calm and focused. This can help alleviate symptoms of depression, including Seasonal Affective Disorder (SAD), often related to a lack of sunlight during winter.
• Sleep Quality:
  • Sunlight exposure during the day helps to regulate the body's natural circadian rhythm. Exposure to natural light during the day can help you stay awake and alert and help ensure better sleep quality by promoting melatonin production. This hormone regulates sleep in the evening.
• Immune System Support:
  • Vitamin D, produced by sunlight exposure, plays a role in immune system health. It's been shown to enhance the function of immune cells, which is necessary for the body to fight off pathogens, including viruses and bacteria.
• Skin Conditions:
  • Sunlight can benefit certain skin conditions, such as psoriasis, acne, and eczema. However, this should be done under medical supervision to prevent skin damage.
• Metabolic Health:
  • Some studies have suggested that vitamin D regulates metabolism and insulin, although more research is needed to fully understand these connections.
• Improved Vision:
  • Natural daylight exposure can benefit eye health, help prevent eye strain, and promote good vision.
• Cancer Prevention:
  • Some studies have shown a reduced risk of certain cancers, particularly colon and breast cancer, with adequate vitamin D levels, which sunlight can enhance.
• Growth in Children:
  • Sunlight exposure can also support healthy growth and development in children.

It's important to enjoy sunlight in moderation and take necessary precautions, such as wearing sunscreen and protective clothing, to minimize the risks of skin cancer and other sun-related harms. It's always a good idea to discuss with healthcare professionals if you have concerns or questions regarding sun exposure and its impacts on your personal health. 

Another part you may have noticed is that I said I walk BAREFOOT. 

Walking barefoot allows our body to come in direct contact with the Earth. This is called earthing.

Earthing's benefits are debated, but I have noticed several advantages, like decreased inflammation and anxiety. 

"Earthing" or "grounding" refers to making direct physical contact with the surface of the Earth, such as walking barefoot on grass or sand. This practice has been proposed to have various health benefits, mainly based on re-establishing a supposed lost electrical connection between the Earth and the human body.

Here are some benefits that many people claim to experience from earthing:

• Reduced Inflammation:
  • Proponents of grounding claim it can reduce inflammation in the body by neutralizing free radicals. Free radicals are believed to be neutralized by the negatively charged electrons received through grounding.
• Improved Sleep and Relaxation:
  • Some individuals report better sleep and a feeling of relaxation after grounding, hypothesizing that the practice might affect cortisol levels, the body's primary stress hormone.
• Pain Reduction:
  • There are anecdotal reports and some small studies suggesting grounding may help with chronic pain conditions.
• Improved Cardiovascular Health:
  • Grounding may improve blood viscosity and circulation, potentially supporting cardiovascular health.
• Boosted Immunity:
  • By purportedly reducing inflammation, grounding might support the immune system, according to proponents. 

Anyway, I find much value in this daily habit, so I wanted to share it in case you'd like to try it.  

Until next time, 

Josh Ford