#63: Walking Your Way to Energy: The Best Cardio for Exhausted Mums
Slowing down doesn’t come naturally to me – it’s something I’m working on. Like many of you, I’m used to moving quickly. I walk fast, and I love the feeling of an elevated heart rate and the heat from a brisk hike. But if I push myself after a stressful week, I find that I’m more tired for days afterward. Intense walks are great when I’m well-rested and focused on self-care. However, when life gets challenging, slowing down is essential.
When we’re stressed and exhausted, high-intensity workouts like running, HIIT, CrossFit, or Boot Camps can increase our stress levels, leaving us drained, injured, or even sick. As busy mums, we simply don’t have time for that, right? (But if you do get sick or injured, remember, rest is essential).
This is why a slow walk is one of my favourite ways to unwind. It relaxes my body, though I still need to be mindful – my brain often wants to rush ahead to the next task. Do you know what I mean? But trust me, it works.
The Benefits of Slow Walking
A slow walk is a “work-in” exercise that replenishes more energy than it uses. Isn’t that what we need when we have no energy to waste? It boosts energy levels, supports healing, and leaves you feeling better almost immediately.
Walking slowly also helps to reduce anxiety and improve mood. To get the most out of it, try synchronising your steps with your breathing and walk for 20-30 minutes. It takes a bit of concentration at first, but with practice, it becomes second nature.
Deep breaths during slow walks activate your parasympathetic nervous system, reducing blood pressure, heart rate, and improving mental clarity. It even helps you look and feel younger by improving the distribution of nutrients, water, oxygen, and blood throughout your body. Walking after meals is also fantastic for digestion.
Slow walking also gives your adrenal glands a break, helping to regulate your body’s response to stress. Over time, this lowers your sensitivity to stress hormones and helps your body return to a more balanced state.
Making Time for Walking
When my schedule gets too hectic, I squeeze in a slow walk during my lunch break. Even if it’s only 10 minutes, it leaves me feeling relaxed and ready to tackle the rest of the day.
Finding 20-30 minutes of "me time" isn’t always possible, especially in winter when the days are shorter. Walking with your kids can be a solution. It is a great way to spend time together. Pushing a buggy or walking alongside them can be fun and energising. My daughter, Freya, loves picking up sticks, climbing gates, and hunting for bugs. Sometimes it’s not possible to walk slowly with kids, and that’s okay. As long as you slow down your breathing and enjoy the nature around you, you’ll still reap the benefits. Just remember not to walk too far – carrying a tired child is no fun at all!
Walking – Simple, Yet Powerful
Walking is easy. You can start anytime, and all you need are comfortable shoes. Sometimes it’s even nice to walk in the rain. I love jumping in puddles with my daughter – it’s a lot of fun and laughter.
The best part? Unlike more intense workouts, walking won’t leave you feeling exhausted for days. It’s easier to stay consistent because you feel amazing afterward.
A Reminder for This Season of Your Life
As a mum juggling many responsibilities while battling fatigue, remember that walking and “working in” is enough. More is less when you have no energy to spare. Walking may seem simple, but it supports your body in so many ways. If weight loss is a concern, keep in mind that a stressed body holds on to fat. To lose weight, we first need to restore energy and vitality, support our internal processes, and move – walking is perfect for this.
When you’re ready, you can add some "work-in" exercises to tone and strengthen your body while building up your energy.
My free 10-Minute Pre-Bed Exercises for Stressed and Tired Mums: Relax Your Body and Mind for a Better Night’s Sleep are coming soon! Sign up for the waiting list to be the first to get access!
With love,
Karo