The 'big walk' is a Christmas tradition abroad. 4 reasons you should add it to your holiday to-do list.
If you celebrate Christmas, you likely have some combination of cookie decorating, Secret Santa exchanges and stuffing yourself with your favorite holiday meal on your to-do list. One thing you may want to add? A Christmas walk.
Americans can look to our friends across the pond in the United Kingdom for inspiration. Many families make taking a big walk on Christmas or Boxing Day (the day after Christmas) a holiday tradition. Take a peek at videos on TikTok and you’ll see folks sharing their scenic countryside jaunts or braving the elements in wellies.
It’s a smart move, especially considering how, for many, the holidays mean less overall activity: 2015 data from the fitness tracker Jawbone UP found that people worldwide take an average of 1,403 fewer steps than usual on Christmas Day. A 2023 survey also found that Americans struggle to keep up with healthy habits, like exercise, around the holidays.
Given that federal guidelines recommend getting at least 150 minutes of moderate-intensity aerobic exercise per week — and sedentary time has been linked to a slew of health risks, such as cardiovascular disease and obesity — using your time off to get stepping can be one way to stay fit and energized this holiday season.
But staying up on your weekly fitness goals isn’t the only way a walk can benefit you — whether it’s on Christmas Day or just a regular Tuesday afternoon. Here’s what other health perks you can sneak in.
It’s great for your gut
Eating a big meal on Christmas? Consider taking a walk after you’re done. TikTokers coined this term a “fart walk” because, well, it’s acceptable to pass gas on such an excursion — which could stop you from feeling bloated and uncomfortable later on, especially if you ate more than you typically would at a regular meal.
Dr. Darshan Shah, the founder of longevity clinic Next Health, tells Yahoo Life that taking a walk after a large meal is “one of the simplest, most effective ways to support your gut.” This is because “movement helps stimulate the muscles in your digestive tract, a process called peristalsis, which can help food move more efficiently through your system.”
This, Shah says, “reduces the likelihood of bloating, gas or that uncomfortable ‘food coma’ feeling.”
Certain people may benefit more than others. Dr. Marie Therese Kanagie-McAleese, who works in pediatric hospital medicine at the University of Maryland Medical System, tells Yahoo Life that people who experience recurrent bloating or conditions such as irritable bowel syndrome “report a reduction in symptoms when they walk after meals.”
It may improve your blood sugar
Dr. Will Bulsiewicz, gastroenterologist and the author of Fiber Fueled, tells Yahoo Life that walking after meals also helps to lower blood sugar. This is because “activation of muscles opens up a place to store extra sugar” — which is especially handy after you’ve eaten a large meal. “It helps you to avoid the crash that's coming, where your energy gets zapped and you pay the price for your indulgence,” Bulsiewicz says.
Want to keep this post-dinner walk a habit well into the new year? Research has found that even short walks can keep insulin levels stable and improve how your body responds to insulin over time, which can help manage, or prevent, conditions like diabetes.
Your brain will thank you
There are many health benefits to getting outside. Studies have found that spending time in nature may reduce stress as well as put you in a more positive mindset overall. If you live in a city, sneaking off to walk in a park is one way to get these benefits, plus an extra dose of vitamin D from sunshine. (Just make sure to wear sunscreen, even if it’s cold and cloudy.)
According to Kanagie-McAleese, walking outside in the winter is particularly important, as it can counteract the effects of seasonal affective disorder. During winter, we are exposed to less sunlight, which can increase our risk for depression symptoms.
Walking is also good for our overall cognition, she says, because “walking increases blood flow to the brain, which can lead to improvement in creativity, analytical thinking and memory retention, and these improvements are enhanced by spending time in nature.” Research also says that walking regularly is associated with a reduced risk of dementia, she adds.
Last week, a new study also linked a higher step count with a lower risk of depression, offering yet another potential mental health incentive for taking a stroll.
It’s social
As Sarah Barratt and Rosie Stagg wrote in a piece for Country Living on the appeal of Boxing Day walks: “It's almost impossible to get the whole family together at the same time, but the festive period is brilliant for reconnecting. While a solitary stroll is lovely, nothing compares to being surrounded by your nearest and dearest.”
Sure, eating sugar cookies and watching Home Alone (again!) is a fun way to spend the holiday week with your family — but there’s evidence to suggest that exercising with loved ones will help you enjoy the routine more. People who forge stronger bonds tend to be happier, and you can really get into deep conversations while on a walk. That might be because not staring at one another’s faces during chats can help you open up more easily.
How can we stay safe walking in the winter?
While there are many benefits to walking outside around the holidays, it’s also a time of year when it gets darker earlier — and, in many parts of the country, it’s also pretty darn cold. Here are some safety tips to follow:
Dress in layers. It will help you stay warm but also prevent overheating as you warm up.
Walking after the sun goes down? Wear reflective gear, like a vest, or use a glowing necklace or other light-up device so drivers can see you in the dark.
Opt for safe, well-lit areas with clear walking paths or sidewalks.
Avoid icy or slippery areas to prevent falls and injuries.
Wear proper shoes. Consider boots or sneakers with traction for potentially icy sidewalks.
Drink water and stay hydrated, which can be easier to neglect in chilly weather. Consider an electrolyte pack if you’re taking a longer walk.
Go with a buddy! There’s safety in numbers, but it’s also a great way to bond with loved ones over the holidays.
Bring a charged cellphone, just in case you slip and need to be rescued.
