Self-care has got to be one of the most frequently given pieces of advice to help us manage stress. Unfortunately, as with much good advice, we nod in agreement and then don’t do anything about it because we are too busy. The irony is almost comical. We need self-care because we are all too busy and we’re too busy to start a self-care routine.
While many forms of self-care are suggested, from yoga to bubble baths, walking shows up probably more often than any other. There is a reason for that. It results in an array of positive results even when you don’t put much time into it, and it requires next to no equipment to get going.
Need a few more reasons or benefits to add more movement to your routine? JiJi Lee presents this list of Reasons to Get Outside and Move Around During Your Workday along with some ideas to actually implement it. Their suggestions are all about going outside, but if that’s not possible, indoor locations (or a treadmill) still provide a boost. The benefits include:
- A Good Night’s Sleep – According to Lee, getting early sunlight can lead to a good night’s sleep as the early sunlight affects your circadian rhythms. For those who need coffee in the early afternoon because their eyes are closing, try a walk instead. The residual caffeine can affect your sleep at night.
- Boost Your Creativity – A walk outside f you just can’t turn on your creative juices and a deadline is approaching, go for a walk outside. I have found it to be almost magical. As soon as I hit the fresh air, it’s as though my thoughts unlock. You don’t have to walk far, although Lee reports that Charles Dickens supposedly walked as much as 20 miles a day. As you walk, take in the scenery. Even if you take the same route every day, you will notice something new. Your eyes focus on distance rather than the close-up work of your desk or even the library.
- Reduce Stress – We are well aware of the negative effects stress has on our professional and personal life. We are irritable with people for big and little things, which affect our relationships. There are medical effects including weight gain, high blood pressure, and anxiety/panic attacks. Walking lowers cortisol, the stress hormone. When you get outside, you can feel it flattening out.
- Enhanced Productivity – We tend to think of going out for a walk as taking away valuable time, but in fact it results in more work getting done and frequently a higher quality. As Lee says, “it will help you reset, improve your attention and memory, and put you in a better headspace for your work”
So how to start this practice? Lee has the following recommendations:
- Go for a walk in the morning – Get up a little earlier and head outside. It will start your day off right.
- Schedule your breaks – Put breaks on your daily calendar or to-do list. Set an alarm. You know your schedule. Look for small chunks of time, even 10 minutes, to walk.
- Have lunch outside – Do it alone or with a friend. Lee suggests pairing it with a gratitude journal. You get the benefit of some positive thoughts along with the benefits of fresh air.
- Get off at an earlier stop – This works for those who take a bus. For those of you who don’t, park your car at a distance when you shop. Walk along the strip mall. Five minutes more won’t cause a problem – but it may prevent one later.
- Walk around your floor – Don’t use inclement weather as an excuse. If the weather is bad, walk around your building. You will notice things differently. It’s not as good as going outside, but it’s better than staying inside your library.
I cannot say enough about how walking has benefited me. I’ve come up with book concepts, blog ideas, and made neighborhood friends because of this habit. Each day as I begin my walk, I feel the difference in my breathing, my stress, and my thinking. I urge you to find something like this for you (maybe it’s yoga, playing piano, or coloring). You will feel better for it and the benefits will spread beyond you.