How walking helps IBS

Walking is not a new or sexy gut remedy like butyrate or soil-based probiotics, but it’s an inherent part of our biological design with more gut benefits than you can imagine.

Walking has kept me sane when I needed it most. And because I do it regularly, it keeps me fit and my digestion running smoothly.

I think it’s more effective than an antidepressant for battling depression and anxiety. Some studies have backed up my opinion with actual research.

I find walking to be one of the most powerful forms of stress relief.

While walking is always free and available, we often need motivation to do it. This post may motivate you with the myriad benefits of walking for body, mind AND spirit.

And if you’re already an avid walker, you’ll enjoy reading about the benefits you’re getting below. Take this opportunity to pat yourself on the back.

Walking is a great way to slow down

Walking is a practice to helps us slow down. Slowing down can be difficult for people who are traumatized and use the strategy of busyness, distraction and speed to cope.

If this is you, finding something to occupy your mind, like talking to a friend on the phone or listening to a podcast or audiobook can be less jarring for the nervous system than dealing with the empty space walking can create. Trauma therapy would also be a good idea. I’m a big fan of somatic experiencing, which has helped me a lot, and I will be writing more about it in the future.

What are your reasons for not walking?

You may want to have a regular walking routine but don’t have the time, energy or motivation.

Walking may seem boring or you resist it for no apparent reason. It’s important to get clear on WHY you are not doing it. When you understand your block it’s much easier to overcome it.

Walking is one of the best things you can do for your health. Better than vigorous exercise, because it doesn’t kick up inflammation or stress the adrenals. Vigorous exercise can be an additional stressor on the body. If you work out currently, try replacing walking with vigorous workouts and see how you feel?

Walking reduces stress, instead of adding it, and boosts energy rather than diminishes it. You can take it as slow and easy as you want.

Can’t walk because of an injury? I have a solution for at the end of the post.

And if you are a perfectionist, and want to do it right or regularly… don’t let that trap get in your way.

You don’t have to do it every day for a long time to get benefit. Just fit small amounts into your day and grow from there.

Reasons to walk

Walking balances blood sugar and improves lymphatic flow. The lymph is the “garbage man” of the body. It does not have a pump like the heart to move it through the body. It requires movement to flow well. Walking is the perfect movement for lymph flow. Walking also helps balances the body’s insulin response to food and is a good thing to do after eating a carb-rich meal.

Fights anxiety and depression and processes other emotions. Emotions release chemistry into the body. Walking is a good way to burn off anger chemicals and raise serotonin to battle depression. The movement also improves brain function and breathing and lets the brain process in healthy ways, after the chemicals of emotion have been burnt off.

Get vitamin D and oxygenate the body. Indoor air isn’t always the best quality. Fresh air can wake you up and fill you with more energy. Sun light helps build vitamin D. And even on cloudy days, changing your scenery is good for body, mind and soul. Being outside, with birds, trees and open sky, helps deactivate the stress response in the body.

How to make walking interesting

You can use walking as an opportunity to tone your vagus nerve (main nerve to regulate nervous system, digestion and stress response) and rebalance your nervous system with these tricks…

Singing– Singing can vibrate the vagus nerve at the throat where it starts. It is a great way to tone it. The vagus nerve helps regulate the nervous system and influences digestion and organ function. A toned vagus nerve leads to better emotional and digestive health. I like to listen to music and sing along when I walk. Not everyone is comfortable doing this around strangers, but if you’re alone, belt it out.

Orienting– This is a great way to ground the nervous system. Orienting is simply using the senses to see, hear, feel and smell your surroundings. As you notice what is going on around you, it puts you in the present moment, which calms and regulates the nervous system and creates a feeling of safety.

Cold weather tones the vagus nerve– Another thing that tones the vagus and nervous system is exposure to cold. I always feel so alive when I take a stroll on a cold day. There is a reason for this. It’s great for the vagus nerve. So bundle up and get a rosy glow to your cheeks as you nurture your vagus.

Walking meditation– If you can’t sit still and meditate, a walking meditation is a great alternative. You can combine walking with a breathing meditation or breath work. Dynamic meditation is a great alternative for people who can’t sit still (which is a likely trauma response). Use walking as a way to lull the system into calm and quiet and focus on your breath. Your system will switch into rest and digest mode.

Don’t have time to read? – Listen to a book on tape while you walk. You can “read” a book every week or two depending on how much you walk. This may make walking feel more productive.

Walking is best for improving digestion -Walking after a meal, especially one heavy with protein and fat is the best way to digest it well. And also helps balance the blood sugar effects. Which makes walking supportive for hormones, as hormones are sensitive to our blood sugar response.

Explore a new neighborhood -Do this even if you have to drive to walk somewhere new and interesting. Novelty and discovery is very good for resetting the nervous system. And it is stimulating for the mind. Adventure, discovery and a change of pace does wonders for the nervous system.

Walk with a friend or call a friend while you walk – Mixing social connection with walking will boost the happy chemicals (oxytocin, serotonin, endorphins) you get from walking alone. Walking with a friend boosts accountability and makes it fun and social.

Count your blessings – Gratitude has been shown to improve mental health. Creating a mental gratitude list during your walk will boost the benefits of walking alone. And what a great time to do it. Make a running list of how the universe supports you (people who grow your food, provide heat for your house, pave your roads and built your house) and notice how you feel after a walk.

Tracking your steps daily – If you’re an ambitious type who likes to get things done (like me), tracking your steps may give you a sense of accomplishment. My iPhone counts my steps automatically on the health app. But many fitness apps and watches can do that. I aim for 10 k daily.

Make it a routine or ritual – Perhaps walking during the week is not possible because of a busy schedule. So make walking a Sunday morning ritual. You can walk to your favorite coffee shop or brunch place (park far away). A long relaxed walk once a week brings plenty of physical and mental benefits. And making it into a routine is extra calming and soothing for the nervous system (your nervous system loves routine, even if your mind doesn’t).

Borrowing a pup to walk with -My dog is my walking inspiration. He’s so happy when he walks and walking 10 k steps a day has kept him incredibly spry and healthy. No one can believe he’s almost 15 years old. If you have friends or neighbors with a happy and easy dog you can walk, borrow him or her for the afternoon. It’s fun to have such upbeat companionship on your stroll. Dogs help regulate our limbic system, which is the fear and pleasure center of our brain.

What to do when you can’t walk

Visualizing yourself walking can have the same benefits as physically walking. Your mind can’t tell the difference between imagination and reality. And while it may not have the same level of physical benefits, it will have mental and emotional benefits if you are good at imagining yourself enjoying your walk.

Visualize yourself walking in your favorite place. In the woods, on the beach, in your favorite city.

Hopefully this post has inspired you to put on your walking shoes and hit the road. Sometimes the biggest benefits to our health are so simple.

Walking is not a magic pill or miracle treatment that will make a dramatic difference at first. But it has cumulative effects if you stay consistent.

Walking can be a supportive addition to your life and health routine. And it is ok to take “baby steps” back to thriving. Start slow and build up distance from there.

Enjoy yourself in the process and this new habit will last a lifetime!