03 Jul Step by Step, Day by Day: Walk This Way
By Barbara K. Stump, MA
What do you think the most popular form of exercise is? Pickleball is definitely gaining in popularity, and I do love to play, but surprisingly walking is the most popular. The American Heart Association says, “When it comes to simple ways to be healthy, walking is the rage.” Who knew?! I certainly didn’t, until I tried a 30 days for 30 minutes walking challenge. After completing the challenge, I experienced positive results. My energy level seemed higher, I lost some weight, and being outside in nature inspired me to create inspirational rocks for others to find on their own walks. In this blog I’ll reflect on my 30 day walking challenge, share some health facts I learned, and possibly encourage you to create inspirational rocks of your own.
You may be wondering what prompted me to do a 30-minute walking challenge. To be honest, I was motivated by seeing the benefits from others on the Today Show. I also remembered a college roommate who walked every day all summer, and returned to college in incredible shape. She said her transformation was from eating healthier foods and “power walking.” This was something she continued doing throughout the school year not only to maintain her fitness, but to relieve stress from her rigorous college schedule.
I started my walking challenge at the end of April and finished my journey near the end of May. During this time frame, it was still a bit chilly in Traverse City, Michigan. Definitely not ideal conditions for walking, and there were a couple of rainy, damp, days. However, having a dog who loves a good walk, and taking a daily picture to chronicle my adventures motivated me to stay on schedule. I also felt a sense of pride for completing this goal.
Some other benefits of walking I read about on the wellness platform, Healthline (August 2024). The article was written by Jane Cherthoff, and medically reviewed by Angelica Balingit, MD. In the online article they shared the following health benefits of walking:
- Burns Calories – burning calories helps with weight loss
- Strengthens the Heart – improving cardiovascular issues
- Lowers Blood Sugar – a short walk after dinner may be beneficial
- Eases Joint Pain – helps alleviate joint stiffness/strengthens muscles
- Boosts Immune Function – may reduce your risk of cold and illnesses
- Boosts Energy – walking increases oxygen flow to the body
- Improves Mood – reduces anxiety, depression, and negative moods
- Lengthens LifeSpan – walking at a faster pace, and lowers hospitalization rate
- Tones Legs – strengthen and tones, especially walking hills
- Inspires Creative Thinking – walking outdoors enhances this
Being a creative person myself, number 10 on this list really hit home for me. On my walks, I thought about ways I could share or inspire others who may be walking on the same trails. Painting rocks is not a new or novel idea, but I thought pairing a painted image with a short inspirational phrase might be uplifting for someone to see and read. Here are some of the rocks I painted and left along my trails.
The supplies for painting rocks are very accessible and include: found rocks; acrylic paint; paint brushes; water; paper towels; paper plates; and a clear varnish spray to protect the rocks from the outdoor elements. Any inspirational message you choose to paint will definitely be appreciated by the viewer, whomever it may be.
School psychologist, Lisa Liggins-Chambers Ph.D, stated in Psychology Today (June 1, 2025), “It’s easy to underestimate the power of a walk, but research consistently shows that regular physical activity can improve mental health. Walking boosts endorphins—the feel-good chemicals in our brain—and helps reduce cortisol, the hormone responsible for stress. Even a few short walks a day can make a noticeable difference in your mood, focus, and resilience.” Liggins-Chambers cites research explaining how daily movement, “Can reduce stress, improve mood, and help manage anxiety and depression—even ‘small volumes of activity are beneficial in lowering risks of depression,’ (Pearce, et al, 2022).”
I also think choosing special locations to go for walks makes it more enjoyable. Perhaps you might start planning some walking dates with friends and family members. Why not take advantage of the summer weather? It’s a great time to catch up and bond with those people who are special in your life. Here are some pics of beautiful northern Michigan scenery I saw on one of my family hikes at Pyramid Point Trail in Glen Arbor, Michigan.
So, what’s my takeaway for you about walking? It’s pretty simple, step by step, day by day, make your health and mental wellness a priority. Just walk. Walk this way, or walk any way you choose to, but just get outside and walk. Summer is a great time to get started on a walking routine. Maybe, you’ll be inclined to inspire others by leaving some painted rocks along your walking trails. Maybe not, and that’s ok, but keep this quote in mind: “In every walk with nature one receives far more than he seeks.” – John Muir
Barb is an art education consultant and G3 contributing writer.
