The benefits of walking are well known for improving health. But as online entrepreneurs, we often have difficulty separating from our computer chairs. Consider that we might be doing our business brain a favor by stepping outside for a brief walk.
We may not realize how heavily we rely on our brain to function until a head cold or a migraine creates the ultimate misery. In the same way, we may not be aware that stepping away from the computer and engaging in a walk can have some immediate brain benefits.
But, but , but… you need to know first before you leave the comfort of your computer chair
- How far do I have to walk?
- How much time do I have to spend walking?
- Do I really have to do it every day?
Here are the basic recommendations –
– It’s not so much a matter of how far but rather time spent – anywhere from 10 to 40 minutes.
– Every day would be optimal, but you can still benefit from 3 times a week.
– A mixture of fast paced and slow paced walking is ideal, but ambling at your own pace works too.
The 10 Benefits of Walking Your Business Brain
If you’re willing to leave your computer chair behind for 10 to 40 minutes of walking here’s how your business brain can benefit.
- Provides an outlet for all the physical and mental stress your brain has been managing as you confine yourself to your desk.
- Increases the production of the hormone norephedrine which moderates your brain’s response to unexpected stress situations that seems to pop up out of nowhere.
- Helps to mitigate the feeling of anxiety when you get overwhelmed by the commitments you’ve made and fast approaching deadlines.
- Allows you to be more productive and creative by increasing the energizing effect of fresh oxygenated blood flow to your brain.
- Sunlight helps to keep your circadian rhythm clock of light and darkness in a more natural cycle. This can give your more restful and rejuvenating sleep that allows you to be more alert during the day to get done what you need to get done.
- By comparison, your visual, auditory and kinesthetic senses are more stimulated by a changing outdoor environment than your static working space. You can come back to your current project with a fresh view for making any changes or tweaks that you didn’t see before.
- Allows time for you brain to buffer a solution to a problem by paying attention to where you are walking and watching out for the unexpected crossing your path. Here, in Arizona, it’s always heads up time for the natural critters who inherently have the right of way.
- Walking provides access to sunlight’s Vitamin D production and stimulates the release of a growth factor for brain cells and their ability to create connective networks for thinking, planning, and memory. All good thing to have in a business brain.
- Increases certain areas of the brain which have a tendency to shrink with age. The hippocampus which is vital to verbal memory and learning is susceptible but can increase its size with walking.
- Most significant of all is that you want your brain to be a quality business partner for as long as possible. Walking and other aerobic exercises have been shown to delay the cognitive decline of aging and the dementia of Alzheimer’s.
“A study written up in the Archives of Internal Medicine in 2001 tracked nearly six thousand women ages 65 and older for six to eight years. The women were given a cognitive test at the study’s beginning and end, the results of which were then correlated with how many blocks they walked daily. Those who walked the least had a drop of 24 percent in cognition. Those who walked the most still showed a decline, but of a lesser degree: 17 percent. The results were clear: “Women with higher levels of baseline physical activity were less likely to develop cognitive decline.”
Well, what are your plans for today? Maybe it’s time to consider the benefits of walking your business brain today.
Resources
- https://www.psychologytoday.com/blog/fulfillment-any-age/201102/get-out-and-walk-your-brain-will-thank-you
- http://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110
- http://www.theatlantic.com/health/archive/2014/10/walking-for-a-better-brain/380066/
- http://www.livescience.com/34850-walking-boosts-brain-function-study-shows.html
- http://www.huffingtonpost.com/2013/03/27/mental-health-benefits-exercise_n_2956099.html
- http://advancedneurotherapy.com/2015/09/10/walking-outside-brain/
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Yes, I agree. It really helps to clear one’s mind particularly during stressful times. As a friend told me “when you go back to your desk, your tasks will still be there.”
So true. Lorii. When we return to our desk the task will still be there, but at lease we are returning with some fresh oxygen in our brain. I also think that once we consciously take our attention off the problem, it frees up deeper parts of the brain to work on it. Thanks for joining the conversation.
I love this. Yes walking is good for your physical health but also for your mental, spiritual and even business health. One of the things I like about fitness trackers is that many of them can remind you if you have been sitting too long.
A fitness tracker. It sounds like a good idea. I’m good for a walk in the morning or early evening, but I do lose track of time working at the computer.
I love walking and yoga. These are my go-to ways to exercise. Taking even 15 minutes to walk around helps boost my productivity, creativity and attitude:-) Walking with my dog is even better. Great reminders about the case for walking. Thanks so much for this.
I’m glad to hear that you’re already into walking and yoga, Tandy. Thanks for keeping it up. We need more creative and productive entrepreneurs like yourself.
Walking is always very good to get away from the computer and also, of course, to clear your head etc.
Nothing like it Katarina for a quick head clearing remedy. In your case, you’re lucky that you get to walk in such beautiful vineyards.
Hi, Joyce
Walking is huge in term of our health and business. For health, I lost 10 pounds within 3 weeks just by walking approximate an hour daily. Walking puts Type 2 diabetes under control.
I can’t agree more with your idea that walking benefits our business. Whenever I get stuck in a problem, I will get revelation or solution during walking.
Love this informative post. Joyce.
Have a nice weekend, Joy
What a great benefit of losing 10 pounds with walking. Congratulations. It sure has a lot to offer in terms of physical, mental and spiritual health. Thank you for adding your endorsement.
I walk (well, pace actually) during conference calls. It helps me focus. It’s not quite as nice as being outside in the fresh air, but there’s something about the movement that keeps me from being distracted and helps me be a better listener.
Ah, a pacer. There’s something about pacing that’s great for serious thinking. It might be increasing circulation and sending more blood to the brain. It also increases oxygen intake and the brain needs more of that too. When you’re out walking see if you can listen more intently to the environmental sounds that will help to sharpen your focusing skills even more.
Joyce I love this post and as a daily walk who has a goal to make 10000 steps a day- at 7500 right now I would agree there are so many benefits including what you share . I know last night at 9 pm I still had 1500 steps to walk and went out with my phone to listen to music from Travelling at the speed of love to complete those steps and I slept so well xx
I love that you listening to and walking to Travelling at the Speed of Love at the same time. What a spiritual walker you are!
I couldn’t agree more! That break is so important and we often ignore it. The fresh air, blood pumping muscles working. It can be so regenerative to our brains and bodies. Thank you for sharing.
You’re welcome Summer. Happy to hear you’re a healthy and happy walker.
Joyce, great article, great list! I have two daily must-dos in my life. My morning tai chi practice (in my fifth decade of this) and my walks. I use my phone to count my steps, and I have two strong bottom lines: 1) at least six days a week and 2) at minimum 3,000 steps. I usually walk between 5–8,000 steps and on days when I miss my walk on the bay trail (where I live in northern California) I will go out and walk around the neighborhood at night just to hit that lowest bar.
I love your list. Most especially this: You want your brain to be a quality business partner for as long as possible. I rarely feel unmotivated to walk but this will help on those rare f••k-it occasions.
Thanks, sister.
Hi Sue, Sounds like to you have a strong walking plan in place. I’m getting more interested in tai chi as a practice. I’ll be looking into it and will come to you with any questions. Thanks for adding your support to the value of walking movement.
Preaching to the choir here Joyce. 🙂 Taking a morning and afternoon walk has long been part of my daily ritual because of my dog. But since we moved to the “woods” we’ve added a third mid-day walk. Our morning walk is usually the longest as we’ll take one of the hiking trails behind my home. But even getting the mail here is a half hour round trip down the hill and back so it’s been good for both me and Lucy and it really does help to clear my mind.
Lucky you Marquita to have such a wonderful and timely walking partner in Lucy.
I agree with you Joyce, walking and exercise is great not only for our body but our brain. While walking we have the opportunity to clear our head of heavy thoughts and give it the opportunity to work thorough solutions. And you don’t need to join a gym. You just walk. Great article.
So right Kathleen. Walking can save a lot of gym dues. Clearing out your head is something no gym can give you. Thanks for sharing.
The moment I read your title I felt driven to leave my desk immediately and rush outside, so I KNOW you struck a nerve! However, I stuck around to read of the benefits and leave this note of appreciation! Thank you!
Well, Reba, I’m glad my post motivated you to get out the door. Let me know if I need to send it to you weekly as a reminder (humor intended). Actually, I can see this as a new public service message or random computer pop-up message – Have You Had Your Walk Today?
Love this, Joyce. I walk nearly every day for about 20 minutes. But with the time change, my preferred time to walk is just as the sun rises. I hope that doesn’t mess too much with my circadian rhythms. I do love to be outside (and this is a gorgeous time of year in the Florida Keys) and just be grateful for my life and my environment. That I’m also helping my brain is an added bonus!
I think that it’s great to be out walking at sunrise. It’s such a quiet and beautiful time. The calmness can help to set the mood for the whole day. I’m usually up early too for the sunrise but enjoy it from inside my nice cozy bedroom. I wait until the Sun is up for awhile. I like a little warmth with my walk.
Guilty! Great reminder! I do need to walk more; I enjoy it; just need to do it. I need to post a visual on my screen.
That’s great idea Robin to have a visual image on your screen pop up to remind you. I’ll add it to my list of suggestions when I repurpose this article again.
Absolutely Joyce! Walking or ANY form of exercise is always a good thing, especially if you work from home and tend to not want to leave what you are working on. Going outside and getting some fresh air helps with clearing out your mind and starting over, with a little more clarity 🙂 The benefits from any kind of exercise is so good for not only our bodies but our brains as well 🙂 Great post!!
Happy to hear you’re among the healthy and productive brain walkers, Joan. I think that those of us who are constantly publishing blog posts need it the most.
Walking my business brain.. what a great way to get our attention. I do know the benefits of walking but have sadly forgotten to put this into practice. I do tend to get to the office and STAY there until the day is over. Not such a great scenario.. right? Guess it’s time to shake that up a bit. Thanks!
There’s something about the creative process, where we can immerse ourselves and lose all track of time. So, reminders are helpful to go out and stretch the brain and the muscles and re-energize those creative juices.
Having only ‘discovered’ walking about seven years, ago, I often wonder “What took me so long?”. I really, really miss the days when I do minimal walking, Joyce and know how beneficial it is to me just by how I feel. I loved reading about all the benefits you shared as I’ve also researched the benefits of walking and one thing that stood out for me, is that it is the most ideal exercise of all! My favourite walking is ‘hiking’ when in Sedona! It takes on a different flavour and character being in it’s natural majestic beauty. Thanks for the reminder of why I Love walking and for confirming how important it is to include that in my daily life.
It’s amazing how the simple act of walking has so many benefits. When I was in the corporate world, I use to walk from my office to the train station. I was in my best health them. My sister is an avid hiker and I think she converting me. I’ll be replacing city streets for desert paths. Thanks for the Sedona reminder, Beverly. I’ll have to add Sedona to my bucket list. Everyone always has nice things to say about it.
Fantastic information Joyce. I am fortunate to live across from the Spokane river and love to walk it often. I lost my dog in July and have not been as active. After my next client I am out for a walk thanks to your inspiration!
So sorry to hear about the loss of your dog, Candess. They are always such great pals to walk with. I did the same when it happened to my dog and found it hard to walk in the same area. I’m glad to hear that I inspired you to get out these again.
I really ought to get out in the middle of the day, if I don’t already get out for a meeting, but I always take a lunch break and it’s to eat and watch TV… which is my mindless activity.
I will add that I go to the gym every morning and have a set time to get up, be home, eat and start working and recently I just added in kickboxing a few times a week.
Agreed, exercise helps so much
Well, if you can’t walk, going to the gym is just as good. Kickboxing will certainly give your legs a workout, especially when you don’t have to face those cold, rainy, snowy days.
I try to have a 45-minute walk each day, except on my two dedicated Goddess days. Sometimes I become so involved with my writing I neglect this – and then pay for it with aches and pains. Mostly, though, I get my light bulb ideas and a great sense of calm while walking. I love your words, “You want your brain to be a quality business partner” for as long as possible.
Good for you Tami, for taking 45-minute walks and finding those lightbulb ideas. It’s true too much time at the computer does keep the blood from circulating and aggravates aches and pains. So, you’re doing yourself a good deed by getting out and about.
Yes Yes Yes! I did this today. I was feeling tired this afternoon, lacked motivation, so i got my boots on and went for a 15 minute brisk walk. I came back with a spring in my step, a clear head and was ready to work again.
Thanks for this reminder that i need to do this more often.
Congratulations Sonya, How much difference 15 minutes of walking can make!
Joyce,
A great article about your buissness brain, and this is exactly what I needed to hear . Using your brain in different regions to uptake the neophrenphrine is to help . I ,feel that exercising is a good way to clear=r my mind but also helps in stimulating my thoughts, Great Post,
Lori English
Thanks, Lori. Sounds like your business brain cells are doing just fine.
I’m such a believer in walking, Joyce. And I love the study of activity and brain function! Just another reason to keep active.
What I love most is how it clears my mind, leaving space for creative thoughts to pop in, unhampered.
Great post!
Ah, you’ve discovered the secret Susan. Making space for thoughts to pop up. Most people don’t realize they have to clear the buffer once in a while.