Walking...and your BEST Digestive Health!

Walking could literally be the answer to your struggles if you deal with constipation....

...and much of that benefit has to do with the Vagus nerve. If this is new to you, it might change so much about your health. We have talked about the Vagus nerve and emotional health, anxiety, stress etc,  which is literally all tied to some of the reasons for digestive upsets-whether that be constipation, diarrhea or somewhere in between that seems to just cause your tummy to be in disarray, but I    have not gone in to detail about how movement and/or lack of can cause the same kind of gut disturbances. 

There is a really interesting connection between movement, the Vagus nerve, and digestion.

Here’s the simple version:
    •    Walking involves rhythmic, gentle movement of your core muscles, spine, and diaphragm.
    •    This rhythmic motion sends signals to the brain through the vagus nerve (which is a major communication highway between your brain and your gut).
    •    Stimulating the vagus nerve helps activate the parasympathetic nervous system — the “rest and digest” system — which boosts digestion and encourages gut motility (the wave-like contractions that move food through your intestines).
    •    Better gut motility = less sluggishness = relief from constipation.

Even more specifically:
    •    The diaphragm (your breathing muscle) moves more when you walk, gently massaging internal organs, which also stimulates the vagus nerve.
    •    Walking increases blood flow to the gut, encouraging more natural peristalsis (intestinal movement).

It’s like you’re literally “rocking” your intestines into action with each step!!


As I  was walking last Sunday morning, I realized just how heel-to-toe walking was stimulating my own GI tract so I  decided to do some research. 

Heel-to-toe walking (where your heel strikes the ground first, then you roll through to your toes) actually improves constipation by enhancing rhythmic stimulation through your whole body, especially your core and pelvis.

Here’s how:
    •    Heel strike creates a tiny vibration up through your ankle, knee, hip, pelvis, and spine.
    •    This vibration adds a mechanical stimulation to your intestines — kind of like a mini massage with every step.
    •    Rolling through the foot (instead of stomping flat-footed) keeps the movement smooth and supports better activation of your core and diaphragm, both of which are deeply connected to the vagus nerve.
    •    Controlled, rhythmic stepping helps keep your nervous system in a calm, parasympathetic (rest and digest) state, encouraging more natural bowel movements.

In short:
Heel-to-toe walking = more natural, gentle full-body stimulation = better vagus nerve activation = better gut movement.


With all of that said, here’s a simple but very effective “constipation-relieving walk” routine you can use:

Constipation Walk Routine
(10–20 minutes, 1–2x per day if needed)
    1.    Posture check first:
    •    Stand tall, shoulders relaxed.
    •    Lightly engage your core (imagine zipping up tight jeans).
    •    Look straight ahead, not down.
    2.    Heel-to-Toe Walking:
    •    Step forward landing heel first.
    •    Roll through your arch to your toes.
    •    Push off gently with your toes into the next step.
    •    Keep it smooth and rhythmic, like a slow dance.
    3.    Breathing:
    •    Inhale deeply through your nose for 3 steps.
    •    Exhale slowly through your mouth for 4 steps.
    •    Try to match your breath to your steps — this enhances vagus nerve activation.
    4.    Gentle Core Activation (optional but powerful):
    •    Every few minutes, lightly “hug” your abs inward as you exhale, like you’re gently tightening a belt.
    •    This massages your intestines a little more.
    5.    Finisher Stretch:
    •    After walking, do a gentle standing twist:
    •    Stand tall, feet hip-width apart.
    •    Slowly twist your torso side to side, letting your arms swing loosely.
    •    This helps “wring out” the intestines a little more.

⸻
3 Pro tips:
1. Add Digize, Peppermint or Tummygize to your tummy before you walk. Either use it "neat" no carrier oil or use approximately 1 tsp coconut or olive oil mixed with 2 drops of Digize in your hand, rub on belly and head for your walk.
2. Use this Life Essentials Kit 2 to help improve overall digestion-in this kit, is the prebiotic powder, add it to water, drink, add the Digize to your tummy as noted above and then go for your walk. Use the Essentialzymes before each large meal for best results and add in the Comfortone based on need! 
3. Walk after meals (especially after breakfast or lunch) can really speed up results! 

With love and strength, Missy