A Quick Ten Minute Walk –
Walking for just ten minutes after meals can lower stress, steady energy, and ease digestion. A trauma‑informed guide to micro‑walks you’ll actually take.

You don’t need a gym membership to feel better this week. You need ten minutes and a sidewalk.

The why (it’s simple)

Gentle walking post‑meal supports digestion, steadies energy, and gives your nervous system rhythmic movement that whispers: safe.

Walking also moves lymph through your system which helps reduce water retention, improve circulation, and reduces overall chronic illness factors. Did you know that the lymph system is one of our major systems for detoxifying?

How to start

• Pick a loop, set a timer. Out the door, five minutes out, five back.

• Pair it with a cue. Fork down → shoes on.

• Phone stays put away. Let your eyes soften and widen instead. Become present with your walk, and notice the small safe things happening all around you.

If you’re “too tired”

Try one 5‑minute loop. Or walk inside your home for 300-600 steps. If walking is still to intense, try a short guided and seated stretch and breathe session.

Add a somatic sprinkle

Coordinate steps with breath: inhale for 3 steps, exhale for 4. Notice one color, one sound, one kindness.

Faith‑friendly reflection

Pray/send good vibes for those around the block. Pray for one neighbor, notice and bless one tree, send up one gratitude.