The Eat Burn Sleep

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<h2 style="text-align: center;"><img loading="lazy" decoding="async" class="alignnone size-full wp-image-95709" src="https://admin.eatburnsleep.com/wp-content/uploads/2025/02/lotus-yoga-meditation-1.png" alt="" width="80" height="80" /></h2>
<h2 style="text-align: center;">Evening <em>Meditation</em></h2>
<h3 data-menu="">Good Evening Spirit World • Mother Nature • God • Universe.</h3>
<p>Thank you for another day of learning.<br />
Thank you for keeping me healthy and happy.<br />
Thank you for my friends and family.<br />
Thank you for my safe and warm home.<br />
I forgive all the people who have hurt me and leave them to the care of the universe.</p>
<h3 data-menu="">You can include in your thanks:</h3>
<p>Thank you for a good day, and for achieving my various goals<br />
For keeping me on track with my new positive health regime<br />
For keeping me healthy and happy</p>
<h3 data-menu="">You can include in your goals:</h3>
<p>Sleep well tonight and let go of my day<br />
Similar goals for the following day, as you would do in the morning<br />
Forgive myself for my imperfections, I am human, and life is a learning journey<br />
Enjoy the love and kindness I receive from the universe/ my family / my friends (you can list people here).</p>


Evening meditation

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<h2 style="text-align: center;">Morning <em>Meditation</em></h2>
<h3>Good Morning Spirit World • Mother Nature • God • Universe.</h3>
<p>Thank you for another beautiful day ahead.<br />
Thank you for keeping me healthy and happy.<br />
Thank you for my friends and family.<br />
Thank you for my safe and warm home.<br />
I forgive all the people who have hurt me and leave them to the care of the universe.</p>
<h3>For today, I would like to set my goals<br />
<small>Set your goals. Below are a few examples</small></h3>
<p>Stay on track with my healthy lifestyle to reach my goal (healthier digestion, weight loss, hormone balance, etc)<br />
Remain calm in all situations<br />
Eat mindfully / not eat emotionally<br />
Be productive at work without worrying<br />
Be kind to my body and nurture it<br />
Accept my human emotions whether it is joy, anger, sadness or fear, etc<br />
Dear Spirit World/Mother Nature/God/Universe, please help me reach my goals/desires if they are right for me.</p>


Morning meditation

<h4>What Are the Benefits of Walking?</h4>
<p>Walking is such an underrated exercise! How many of us give it a second thought when going about our daily business?</p>
<p>When stopping to think about that last question, how many of us realize that we spend a lot of time in the car, on public transport, or sedentary, staring at screens?<span class="Apple-converted-space"> </span></p>
<p><strong>For this post, I wanted to remind you about the benefits of what we have access to and have control of that contribute to our good health.</strong></p>
<p>The speed, duration, and frequency can be adjusted to suit you*. You can do it alone, anywhere, and year-round. It’s facility-free, and it doesn’t cost a thing!</p>
<p><img loading="lazy" decoding="async" class="alignnone wp-image-64920" src="https://admin.eatburnsleep.com/wp-content/uploads/2022/10/AdobeStock_364151334.jpeg" alt="" width="300" height="200" /></p>
<h2 id="Does Walking Reduce Inflammation?">Does Walking Reduce Inflammation?</h2>
<h4>1. Anti-inflammatory<span class="Apple-converted-space"> </span></h4>
<p>Persistent, sub-clinical inflammation is a risk factor for many chronic diseases and disabilities associated with aging.</p>
<p>Keeping <a href="/ebs-blog/chronic-inflammation/" target="_blank" rel="noopener">chronic inflammation</a> at bay is essential for your overall health through your eating, thinking, moving, and lifestyle.</p>
<p><strong>Physical inactivity is linked with low-grade systemic inflammation, as is inappropriate physical activity.<span class="Apple-converted-space"> </span></strong></p>
<p>Regular walking exerts anti-inflammatory effects and can assist in protecting against those diseases associated with low-grade systemic inflammation.</p>
<p>Diseases such as obesity, osteoporosis, cardiovascular disease, Type 2 diabetes, cancer, and pulmonary and neurological conditions, for instance.</p>
<p><img loading="lazy" decoding="async" class="alignnone wp-image-64914" src="https://admin.eatburnsleep.com/wp-content/uploads/2022/10/AdobeStock_130552847.jpeg" alt="" width="300" height="200" /></p>
<h2 id="What Exercise Burns Fat?">What Exercise Burns Fat?</h2>
<h4>2.<span class="Apple-converted-space">  </span>Fat Burning</h4>
<p>Walking is so good for fat burning. What happens is that we break down triglycerides when we take regular walks.<span class="Apple-converted-space"> </span></p>
<p><strong>Fats are liberated from adipocytes into free fatty acids that flood into your circulation. Muscles, lungs, and the heart pick up these fatty acids and utilize their energy.</strong></p>
<p>What is left are the byproducts: water, which is eliminated as urine and sweat, and carbon dioxide, which is breathed out from your lungs!</p>
<p><strong>It is a great way to feel energized, improve body composition, and improve muscular strength.</strong></p>
<p><img loading="lazy" decoding="async" class="alignnone wp-image-64924" src="https://admin.eatburnsleep.com/wp-content/uploads/2022/10/AdobeStock_456580063-1.jpeg" alt="" width="300" height="200" /></p>
<h2 id="Is Walking Good for Stress?">Is Walking Good for Stress?</h2>
<h4>3. Lowers Stress</h4>
<p><strong>Stress comes in many mental, emotional, and physical forms, produces many symptoms and is an inevitable part of life. </strong></p>
<p><strong>It is anything that triggers the adrenal glands to produce more cortisol regularly.</strong></p>
<p>Cortisol is needed in the body and touches every single system, playing a huge part in assisting the body when dealing with stress.</p>
<p>It is also vital for regulating processes like metabolism, blood pressure, and immune response.</p>
<p>When you are experiencing stress frequently, though, and cortisol is triggered from the adrenals more often, this is when it becomes a problem.<span class="Apple-converted-space"> </span></p>
<p><strong>Excess cortisol in your system can lead to <a href="/expert-advices/hormonal-imbalances/" target="_blank" rel="noopener">hormone imbalances</a>, immune dysregulation, <a href="/expert-advices/thyroid/" target="_blank" rel="noopener">thyroid problems</a>, Cushing syndrome, and serious chronic inflammation conditions, including neuroinflammation.<span class="Apple-converted-space"> </span></strong></p>
<p>Of course, then the vicious cycle begins because when the body has inflammation, then mental stress is increased.<span class="Apple-converted-space"> </span></p>
<p><img loading="lazy" decoding="async" class="alignnone wp-image-64911" src="https://admin.eatburnsleep.com/wp-content/uploads/2022/10/AdobeStock_221843437.jpeg" alt="" width="300" height="200" /></p>
<p>As part of an anti-inflammatory lifestyle, walking lowers cortisol and adrenaline, the stress hormones.</p>
<p><strong>It also<span class="Apple-converted-space"> </span>promotes the release of ‘feel good’ neurotransmitters which will send signals of calm, relaxation, and pleasure to the mind and body.<span class="Apple-converted-space"> </span></strong></p>
<p>&nbsp;</p>
<h2 id="What Exercise Is Good for Mental Health?">What Exercise Is Good for Mental Health?</h2>
<h4>4. Improves Brain Health</h4>
<p>Again, because it induces the production of the neurotransmitters endorphins and dopamine, walking is so good for your brain health.</p>
<p><strong>Endorphins interact with receptors in your brain that reduce pain perception. They decrease sensitivity to pain and stress and can make you feel euphoric.<span class="Apple-converted-space"> </span></strong></p>
<p>Walking will lessen the risk of depression and anxiety, improve cognitive functions and affect your emotional health because it reduces <a href="/ebs-blog/depression-diet/" target="_blank" rel="noopener">neuroinflammation</a>, increases cerebral flow, and activates <a href="/ebs-blog/4-secrets-to-feeling-good/" target="_blank" rel="noopener">neurotransmitters</a>.<span class="Apple-converted-space"> </span></p>
<p><img loading="lazy" decoding="async" class="alignnone wp-image-64926" src="https://admin.eatburnsleep.com/wp-content/uploads/2022/10/AdobeStock_254375721.jpeg" alt="" width="300" height="200" /></p>
<p>There is so much involved in brain health, but basically, reducing neuroinflammation and increasing cerebral blood flow bring nutrients to your brain cells and remove toxins.</p>
<p>Also, Brain-derived Neurotrophic Factor is an essential protein for neuronal health, cognitive function, and depression, and is released during walking.</p>
<p>&nbsp;</p>
<h2 id="Should You Rest With Joint Pain?">Should You Rest With Joint Pain?</h2>
<h4>5. Gentle on the Joints</h4>
<p>Because it is a low-impact exercise, walking does not strain your knees, hips, or ankles.<span class="Apple-converted-space"> Sometimes the pain is a way to say that you need to take it easy, but many conditions will worsen if you rest too much, as joints are made to move. </span></p>
<p><strong>Combined with anti-inflammatory food and an anti-inflammatory lifestyle, walking is a super way to exercise to protect your joints and if you have swelling.</strong></p>
<p>If you have arthritis, for instance, walking can relieve pain, stiffness, and swelling by lubricating the joints and strengthening supporting muscles.<span class="Apple-converted-space"> </span></p>
<p><img loading="lazy" decoding="async" class="alignnone wp-image-64928" src="https://admin.eatburnsleep.com/wp-content/uploads/2022/10/AdobeStock_219785524-1.jpeg" alt="" width="300" height="200" /></p>
<h2 id="Can You Exercise With Heart Conditions?">Can You Exercise With Heart Conditions?</h2>
<h4>6. Improves Heart Health</h4>
<p><span class="Apple-converted-space">Walking improves cardiorespiratory fitness, so it will protect you from cardiovascular disease. As you walk, your heart rate increases, lowering blood pressure by improving blood flow. </span></p>
<p><strong>When regular walks are taken, there is a reduced risk of cardiovascular disease, including coronary heart disease, heart attacks, stroke, peripheral artery disease, and so on.<span class="Apple-converted-space"> </span></strong></p>
<p><span class="Apple-converted-space">Run it by your healthcare provider about what other forms of exercise you can do.</span></p>
<p>&nbsp;</p>
<h2 id="What Exercise Will Lower Blood Sugar?">What Exercise Will Lower Blood Sugar?</h2>
<h4>7. Good For Blood Sugar</h4>
<p>When you walk, insulin sensitivity increases, so your muscle cells can use any available insulin to take up glucose.</p>
<p><strong>Walking helps the muscles use more glucose, the sugar in your bloodstream, for energy, whether insulin is available.</strong></p>
<p>So, when done regularly, it is a natural way to lower your blood sugar levels.<span class="Apple-converted-space"> </span></p>
<p><img loading="lazy" decoding="async" class="alignnone size-medium wp-image-64936" src="https://admin.eatburnsleep.com/wp-content/uploads/2022/10/AdobeStock_393507313-300x200.jpeg" alt="" width="300" height="200" srcset="https://admin.eatburnsleep.com/wp-content/uploads/2022/10/AdobeStock_393507313-300x200.jpeg 300w, https://admin.eatburnsleep.com/wp-content/uploads/2022/10/AdobeStock_393507313-768x512.jpeg 768w, https://admin.eatburnsleep.com/wp-content/uploads/2022/10/AdobeStock_393507313.jpeg 960w" sizes="auto, (max-width: 300px) 100vw, 300px" /></p>
<p>&nbsp;</p>
<h2 id="Does Walking Help Your Immune System?">Does Walking Help Your Immune System?</h2>
<h4>8 Enhances Immunity<span class="Apple-converted-space"> </span></h4>
<p><strong>Regular walking will boost your body’s defense system and ward off infections. </strong></p>
<p><strong>Getting the blood circulating helps the white blood cells in the immune system roam around as needed, fighting off pathogens.<span class="Apple-converted-space"> </span></strong></p>
<p>Because walking reduces stress, too, and this assists with immune defense because stress causes impaired immunity.<span class="Apple-converted-space"> </span></p>
<p>&nbsp;</p>
<h2 id="Is Walking Good for Sleep?">Is Walking Good for Sleep?</h2>
<h4>9. Improves Sleep</h4>
<p>It goes without saying that the more active you are, the more likely you will sleep better, but it isn’t just that alone.<span class="Apple-converted-space"> </span></p>
<p><strong>Walking, as mentioned, is beneficial for reducing stress and aids mental well-being, which will help your quality of sleep. </strong></p>
<p><strong>*Depending on when you walk, walking will affect your melatonin secretion and natural circadian rhythm.</strong></p>
<p><a href="/ebs-blog/lose-weight-and-sleep-better/" target="_blank" rel="noopener">Click for more information about the benefits of sleep</a>.</p>
<p><img loading="lazy" decoding="async" class="alignnone wp-image-64933" src="https://admin.eatburnsleep.com/wp-content/uploads/2022/10/AdobeStock_316342750.jpeg" alt="" width="300" height="200" /></p>
<h2 id="Does Walking Boost Your Creativity?">Does Walking Boost Your Creativity?</h2>
<h4>10. Aids Creativity</h4>
<p>Walking taps into the different parts of our brain (dependent on the type of creativity domain) and truly promotes creativity.</p>
<p><strong>Whether visual, musical, verbal, or visuospatial&#8230; walking is the perfect antidote to getting creative, as it refreshes the mind and eliminates distractions.</strong></p>
<p>Shifting writer’s block or coming up with an idea often comes from a good walk!<span class="Apple-converted-space"> </span></p>
<p>&nbsp;</p>
<h2>Should You Walk Every Day?</h2>
<p>*There’s a comprehensive version of this article, including speed and timings, in the Walking Guide for Eat Burn Sleep Members <a href="https://admin.eatburnsleep.com/the-ebs-method/6wr/lg/walking-guide/">here</a>, <span class="Apple-converted-space">as part of the anti-inflammatory lifestyle advice to reduce inflammation with efficacy. </span></p>
<p><b>Walking is good for you, whether it is your lunch break, a stroll around the block, in the park, on the treadmill, or as part of your commute.</b></p>
<p><strong>If you can find some green, natural space, then this will be even more beneficial.</strong></p>
<p><img loading="lazy" decoding="async" class="alignnone size-medium wp-image-64935" src="https://admin.eatburnsleep.com/wp-content/uploads/2022/10/AdobeStock_277081912-300x200.jpeg" alt="" width="300" height="200" srcset="https://admin.eatburnsleep.com/wp-content/uploads/2022/10/AdobeStock_277081912-300x200.jpeg 300w, https://admin.eatburnsleep.com/wp-content/uploads/2022/10/AdobeStock_277081912-768x512.jpeg 768w, https://admin.eatburnsleep.com/wp-content/uploads/2022/10/AdobeStock_277081912.jpeg 960w" sizes="auto, (max-width: 300px) 100vw, 300px" /></p>
<p>Walking in nature is even healthier, as you do <a href="/ebs-blog/earthing-and-healing/" target="_blank" rel="noopener">earthing</a> simultaneously and boost vitamin D levels. It improves your mood and lowers cortisol.</p>
<p><strong>It can be calming and a time to reflect, tuning into what is around you and clearing your head.</strong></p>
<p>Put your phone in your pocket. Let your brain have a rest from focused attention. You never know what you will discover!</p>
<p><strong>Breathe deep—free your mind.</strong></p>
<p><strong>It’s also a reminder that some of the best things in life are free!</strong></p>
<p>Have a wonderful day!</p>


10 Reasons To Walk

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