How to improve your quality of life in just six minutes a day

Walking is one of the most underrated forms of exercise. And calorie-burning represents just a mere fraction of walking’s health benefits.

In fact, I credit walking with helping me recover from several major surgeries last year.

Those first post-ICU steps were painfully slow. A walk that would normally last seconds took several minutes and required breaks.

But even though those few steps exhausted me, they also gave me hope at a time when I needed it most. And as I started to see progress, it “clicked”: Walking was my ticket to getting my life back.

Just a few months later, I was able to sing full shows again with my band The Sun King Warriors.

But to get there, I had to be consistent with my walking. To keep me motivated, I began researching potential “add-ons” to my walk that could help keep me moving…

Four “add-ons” that help magnify the healing power of walking

Unsurprisingly, music was my first walking add-on.

Specifically, my favorite positive, funky music from artists like James Brown, Sly and the Family Stone and of course lots of Bob Marely. Here’s a playlist if you want to listen.

Listening to the music I’ve loved for years diverted my attention away from the physical exertion and kept me energized during my walks.

And a 2016 study shows music can help with more than just motivation. The researchers found that walking with music can have a positive effect on: 

  • Ease of movement
  • Balance and posture
  • Motor coordination
  • Joint strength
  • Muscle tone
  • Endurance

The second thing I added on to my walks was humming. As I walked, I hummed along to my playlist. Humming stimulates the vagus nerve—the longest cranial nerve in the body that connects with all major organs. And stimulating the vagus nerve helps activate the body’s built-in healing powers.

My third “add on” was controlled breathing. I matched the rhythm of my breathing with my steps—breathing in slowly through my nose for 5 steps, and then exhaling slowly for 5 steps.

A 2018 study published in the European Journal of Cardiovascular Nursing found that combining controlled breathing with walking for just six minutes a day significantly improved the subjects’ exercise tolerance, anxiety levels, and quality of life.

I created a quick instructional video so you can try this controlled breathing, walking exercise.

The final thing I added to my recovery routine was to spend some time each week walking barefoot in my backyard.

And yes, I realize how odd this might sound. But research shows that direct, physical contact with the ground helps the body absorb electrons from the soil.

This natural, electrical charge from the Earth has been shown to offer key health benefits to the human body, including:

  • Reducing inflammation
  • Lowering chronic pain
  • Improving cardiovascular function
  • Lessening post-exercise soreness

You read more about this natural “Electric Nutrition” here.

Remember, healing takes time.

The past 18 months have taught me to focus on the moment-to-moment victories—no matter how small—like just getting my shoes on and walking out the door.


Sources:

Hsiu-Chin T., Mei-Ling Y., and Mei-Hua W. (2018). Walking with controlled breathing improve exercise tolerance, anxiety, and quality of life in heart failure patients: A randomized controlled trial. European Journal of Cardiovascular Nursing. Retrieved from: journals.sagepub.com/doi/10.1177/1474515118778453

Beneficial Effect of Preferential Music on Exercise Induced Changes in Heart Rate Variability

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4948383/

Chevalier, et al. (2013). Earthing (Grounding) the Human Body Reduces Blood Viscosity-A Major Factor in Cardiovascular Disease. Journal of Alternative and Complementary Medicine. Retrieved from:  ncbi.nlm.nih.gov/pmc/articles/PMC3576907/

Menigoz, W. et al. (2020). Integrative and lifestyle medicine strategies should include Earthing (grounding): Review of research evidence and clinical observations. Explore. 16(3): pp. 152 – 160. Retrieved from: sciencedirect.com/science/article/pii/S1550830719305476

Front Psychol. 2020

The Psychophysiological Effects of Different Tempo Music on Endurance Versus High-Intensity Performances

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7013107/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6329333/

https://www.wsj.com/articles/why-walking-mattersnow-more-than-ever-11587182460?shareToken=stf7809136a43e44dbbbb1fd0bf278a38e&reflink=article_email_share

https://www.apa.org/pubs/journals/releases/xlm-a0036577.pdf

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About the author

Jim Donovan M.Ed., is a professional musician and educator. He's an Assistant Professor at Saint Francis University where he teaches music and how the power of sound can help you experience a healthier life.