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I’ve had my ups and downs while grieving the loss of my husband. What I’ve found over the years is that walking for grief relief has been the easiest method to follow. There is no right or wrong way to walk, no expense and no time schedule, so why not try walking for grief relief.
Going for regular walks has been shown to boost mood by 88% with the added bonus of helping our physical health as well. Research suggests that walking for grief relief can be better than many prescriptions.
- 40% Sounder Sleep
- 65% More Energy
- 71% Less Anxiety
- 88% Better Moods
- 90% Improved Confidence
- 166% Increased Libido
- 200% Sharper thinking
If possible stroll in the morning before 10 am and before having your first meal of the day. This is called “fasted walking” where you walk before you eat and your body burns stored fat as fuel. Drink 8 oz. of fluid 15 minutes before a walk to ensure your body has the fluid to function optimally.
To warm up, start the walk at a moderate pace were you could still have a conversation. If you have knee and hip pain try walking poles, as they help counteract pain, stability and balance issues. In one study, women were 130% more likely to stick with a walking program that included poles, than one that did not.
Not sure where to begin – go to YouTube and do a search for “Walking Videos”. A couple of suggestions - Denise Austin is a fitness guru who has been helping women of all ages get fit by walking, Lucy Wyndham-Read does walks around London/France, and Leslie Sansone has workout videos for indoor walking. You can also check out apps like “Walk at Home” but there usually is a monthly fee to all of these programs.
If pain is holding you back then try awe walking or as some call it mindful walking. It is the practice of walking at a relaxed pace and incorporating spiritual practices like prayer/mindfulness or taking in the nature around you. Just take 30 minutes a day to stroll at a leisurely pace. Many find it helpful to listen to music or walk where there is water. It can mean exploring the woods in your backyard, strolling in a nearby park or roaming in local fields.
As widows we need to take time for ourselves and walking for grief relief is the easiest thing we can do for ourselves. Facing our loneliness and fears as we realize that our grief journey is not for a week, a month or a year – it’s for life. It does soften over the years but even as our broken hearts heal the scars will be there.
Types of Walks
- Strength Walks – walking with body-weight exercises
- Group Walks – walking with others for fun, boost moods
- Yoga Walks – walking with deep breathing
- Interval Walks – switching easy pace to high-intensity bursts
- Nordic-Pole Walks – Increases fat burn and offers support
- Pool Walks – walking in water is easy on joints
- Awe Walks – strolling slow pace and enjoying nature
- Fasted Walks – stroll before breakfast fires up metabolism
- Trail Walks – doubles up calorie burn and tones body
- Indoor Walks – makes it easy to fit into your schedule
Study by Marc J. Poulin, PhD says exercising four days a week for 40 minutes boosts blood flow, improving verbal skills, memory and mental focus.
Study by JAMA Internal Medicine states walking 4,400 steps per day (roughly 2 miles or 40 minutes) increases longevity by 41% in older women, relieves stress and provides heart-healthy movement.
Study by Integrative Psychiatrist Chanel Heermann, MD “Physical activity is one of the best researched treatments we have for depression. The positive effect appears to be similar to that of psychotherapy or medication. One of the core symptoms of depression is a sense of helplessness and hopelessness. Having something you can control, such as choosing to work out on a given day, is a way to take back some control.”
Study by Australian researchers in the journal Psychological Bulletin found that volunteers who exercised with music in the background felt more positive about their workout, lifted more weight and completed more reps without feeling tired. Costa Karageorghis, PhD suggests opting for songs between 120 and 140 beats per minute.
