Walk.

It too is biblical, just like rest, which I covered briefly in the last blog post (and the same rest that I hope you are getting more of since last week!)

As Christians we consider walking to mean moving in the way of the Lord, keeping close to Him, traveling through this life in harmony with Him. In Jeremiah 6:16 the Lord says, “Stop at the crossroads and look around. Ask for the old, godly way, and walk in it. Travel its path, and you will find rest for your souls. But you reply, ‘No, that’s not the road we want!’

Metaphorically, walking is greatly favored for our spiritual wellness and our ability then to reach others in need of the gospel. If we aren't on our own walk, tending to our wellness in relation to the Lord, then we are unable to help others grow nearer or come to know Him at all.

But to take a walk? Is that as important? To physically lace up our shoes, pop in our airpods, and begin a brief jaunt around the neighborhood, up three blocks to the dogpark, or on our daily commute to school or work? Keep reading for the answer and some products to add to your walking wardrobe or gear bag.

The Mayo Clinic among most others in the field of health, would say that the answer is an astounding "yes!". Yes, yes, yes, physically walking is as important to your mental wellness as your walk with the Lord is to your spiritual wellness! The Mayo Foundation for Medical Education and Research (MFMER, 1998-2024) discusses the power of exercise in 10-15 minute increments during the day, and asserts that this practice decreases signs of depression, decreases anxiety, and helps erradicate fatigue. So why not go walk the dog, or stroll to the nearest coffee shop once or so a day? Just take a walk for the health of it!

Nueroscientist Shane O'Mara talks all about the brain and body benefits in his book titled In Praise of Walking. He reveals that "the brain and nervous system give us the ability to balance, weave through a crowded city, and run our 'inner GPS' system". What we know now, more than ever, is that the brain and body connection, by way of insulin balance, well-functioning metabolism, nervous system regulation, gastrointenstinal calm, and sleep quality is real. Not only is it REAL, but also really, really important. So, WALK.

If we aren't well, we cannot be of benefit to others. We can't offer a sense of wellness if we don't have it to give. And we cannot be at our best without a balance of movement and rest, both spiritually and physically.

Go for the walk. Walk to meet the mailman at the box. Walk the "Thank you note" to the neighbor's house. Head down to the coffee shop or to the market for diapers if the grocery store is close enough. Find a trail and meander a while or go to the high school and circle the track for the nostalgia of the Friday night lights.

Oh! And while you are out, smile at someone who might need a little noticing. Likely there will be a blog post about the mental health benefits of that before too very long. Stick around.....

Below I have listed a few great products to add to your workout wardrobe for your daily walks. I do earn a commission as an affiliate and I do enjoy these products, but I do not guarantee them or warranty any of the items.

Use these links to browse some of my favs from Amazon:

• The Fitbit Inspire 3 to track your steps without the worry of too many calls, texts, social media updates, or other interruptions. You and your steps, heart rate, and wellness data in a small wrist band. I think you will love it!

• Adidas Sneakers- a favorite style of mine and my daughter's (she is 24 and a city gal!). These are super light weight and stylish for on and off your walk, in the gym, at school, or on the go! They are cloud foams and they are wonderfully designed for walking (or running if that is your jam!)

• Airpods to drown out the noises you don't want to hear while listening to the podcast or audible book you DO want to hear! I was not an airpods "believer" until I received them as a gift and learned what all the fuss was about!

• Rain gear to walk or workout in less than sunny weather. The Showers Pass Century CC jacket for men and women is pricey, but the ratings will tell you why, and the bright colors (which are amazing!) serve as an added safety feature so that you are seen on the road or on the trail.

Thanks for reading! Thanks for working on your wellness! Thanks for browsing the products and "Happy Trails!"

Rest.

It is Biblical if you didn't already know. It comes in various forms and it is the art of stopping to notice your next breath, napping, sitting for a spell, or intentionally engaging in activity that can reset and restore your whole system. As a clinician, I often tell clients that rest can also mean a diversion from your worry or a break from what continues to run around in your mind.

A pause. A stop. A momentary (or month-long) getaway.

If you only have 2 more minutes to read, skip to the bottom for some ideas to rest your system and restore your nervous system. If you have five minutes to learn something more about your creation and your path to wellness, keep reading!

The Lord proclaims, I will go with you and give you rest (Exodus 33:12-14).

And if you aren't sure it is Holy to do so yourself, just remember what God did in Genesis 2:2-3 when his most important work (then, now, and forever) was done. He rested.

Creator: Daniel de la Hoz | Credit: Getty Images/iStockphoto

Not only do you need to rest to refresh, reset, and restore, but your families and children need rest too. Not only do they need rest, but they will benefit from yours.

The body has a superhighway called the vagus nerve (thousands of fibers) and it carries information between the brain (from the brain stem) and all of the internal organs. You can read more in The Polyvagal Theory by Stephen W. Porges.

This nerve controls the body's response in times of rest and relaxation. When overstimulated, everything might feel off (remember it effects ALL of the organs including your brain and your heart). Sometimes stomach upset, irregular heartbeat, dizziness, pain in the neck, mood issues, and lowered immunity, are signs of vagus nerve overstimulation.

If you endure daily stress, lack of quality sleep, GI upset, or brain fog, you should keep reading! Though symptoms of an overstimulated vagus nerve are unpleasant, the vagus nerve also helps things like diabetes, post-traumatic stress disorder (PTSD), mood regulation, proper digestion, anxiety, and so on.

The vagus nerve is the longest of the 12 cranial nerves and looks, in my active imagination, like a tree full of limbs that all stretch out to interact with other parts of the body.

In Latin, the word means "wandering" and the nerve does wander throughout the body.

Genesis 2:9 introduces the Tree of Life as one of the two trees in the Garden of Eden. Eden is welcome to eat from the tree to nourish her mind, spirit, and body. Coincidence? Very probably not, because if both rest and creation are Biblical, then the intricately designed vagus nerve is a perfectly designed part of our wellness system as well. Notably, the other tree was not to be eaten from. He warned that it was poison and would do no good, but only bring hurt and harm.

What do you think of them apples? (distasteful joke? Ha! I can't stop....see what I did there with yucky tasting poison apples? Distasteful! Lol.)

Okay, stay with me....

The good news about this good tree and this good body design? There are many ways to calm the vagus nerve. Listed are a few suggestions and a few resources I have collected over time. I know that reading and learning are both restorative to my vagus nerve and since you are reading what I am writing, I believe that we share that one in common!

Wellness is important to me; not only mine, but yours also!

Here is my list. It is not complete. It is not all there is. These are ideas and things that have worked for me and my loved ones, but I do not endorse or guarantee any of the products I have listed here (though I am pretty sure you will love them!):

• Reading. My personal favorite is the Bible, but I also love a great Charles Martin story as well. This is a favorite Bible of mine and Charles Martin has too many favorites for me to list!

• Singing and Humming, or listening to a favorite playlist with or without lyrics.

• Cooking and eating, mindfully so you can taste what is nourishing your body.

• Massage. Massaging my own feet is the quickest way to relaxation for me. This gadget allows you to get a foot massage without worrying about your outdated pedicure or dry winter heels.

• Exercise that is brisk, but not over-exerting. Walking is the ticket for me and with the cold winter mornings, this indoor (space-saving and lightweight) walking and jogging pad is a must!

• Connection and Fellowship with others is a wonderful way to ease your worries and calm you.

• Fidgets, squishies (textures), and other handheld toys or manipulatives.

• Weighted blankets, eye masks, or lap covers that apply light pressure to calm the nervous system. This one is one of many weighted blankets that is cozy and soft!

• Petting our furry friends is a great way to regulate and calm ourselves.

• Laughter is great "medicine" and releases all the good stuff in our bodies.

• Deep breathing (probably the top of the list for working with the vagus nerve!), meditation, yoga, stretching, and mindfulness practices.

I have so much more to share, but that is all for now. I am long winded, but we are all short on time! I am glad you stopped to read this post. Put a check in your box for creating a healthier you today!

Well done and be well!

Dr. Getz