Why Every Christian Should Start Walking Daily—For Body, Mind, and Spirit

 "For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come."

— 1 Timothy 4:8 (NIV)

With the rapid advancement of technology, our daily physical activity has significantly decreased. Whether manual labor, industrial work, or even office tasks, machines and digital tools now do much of the work for us. Instead of using this as an opportunity to care better for ourselves and others, many of us have drifted deeper into the world of social media. We spend countless hours staring at screens—watching movies, bingeing our favorite Netflix series, scrolling through YouTube, or flipping through posts on various platforms. We constantly reach for our phones, checking WhatsApp messages or refreshing social media feeds, even in brief moments of downtime. This digital habit hasn’t spared even the most faithful Christians. It's a concerning trend. We give far too little time to God and even less time to care for our own well-being. Our souls grow weary and malnourished, and it’s no surprise that many of our brothers and sisters in Christ find themselves struggling with anxiety and depression. Today, I want to share something simple yet deeply impactful from my own life: daily walking.

Now, you might be thinking, “Really? Walking?” Yes! It may sound simple, even silly, but hear me out. I have strong reasons to believe that this small habit can bring great transformation, and I am confident that by the end, you will fall in love with the idea too. I, too, found myself caught in a sedentary lifestyle due to the nature of my work. After the post-COVID era, my role as a Bible Translation Consultant became largely confined to my study room, where I spent most of my time conducting consultations online. As a result, I sat for long hours each day, working in front of a computer screen. I became physically inactive, gained weight, and was diagnosed as prediabetic. That’s when I realized this lifestyle was not only harming my body, but it was also distracting me from giving God my undivided devotion. So, I made a decision, one that changed my life. I committed to two hours of brisk walking every day. That simple decision has proven to be one of the best I have ever made.

In the next section, I would love to share some of the powerful benefits I have experienced through this practice, especially for fellow Christians seeking to care for both body and soul.

I.                Walking: A Path to Healing and Renewal

One of the most powerful things walking has taught me is this: it’s not just about fitness but healing. When I began taking my physical activity seriously and committed to daily walking, I started to notice remarkable changes.

In 2023, I weighed 89 kilos. But with consistent brisk walking, my weight dropped to 70 kilos. I now feel lighter, more active, and far healthier than ever before. The transformation didn’t stop at physical health; daily walking has also worked wonders for my mental well-being. I used to struggle with anxiety and bouts of depression. But this simple, daily rhythm of walking has brought clarity, calmness, and strength to my mind. And perhaps the most significant breakthrough of all, I was able to reverse my prediabetic condition. Praise God! Walking daily has been life-changing for me, and it can be for you too. Dear brothers and sisters, if you truly love yourselves, give yourselves permission to pause, to breathe, to heal. Make time to walk.

II.             Walking: A Way to Give Your Undivided Attention to God

Another beautiful benefit of walking is that it creates space to truly focus on God. When I walk, I always carry my phone, not for scrolling through social media, but for something far more valuable: listening to gospel-centered sermons. Two hours of walking paired with two hours of deep, rich preaching have become a powerful time of spiritual refreshment for me. It’s like walking with God—hearing His Word, reflecting on His truth, and letting my heart be shaped by the gospel as I move through His creation. This time has become absolutely priceless.  I regularly listen to messages from John Piper, Pastor Jason Lim, and some other preachers. You may have your own favorite teachers of the Word, too. 

Dear brothers and sisters, I encourage you to start walking daily. It will strengthen your body, clear your mind, and, most importantly, deepen your walk with God. In those quiet, focused steps, you will experience the joy of giving your full attention to the One who truly deserves it.

III.           Walking: A Sacred Time for Prayer

Now you might be thinking, “Wait a minute! Shouldn’t we close our eyes while praying?” That’s a common question, but the truth is, we don’t need to close our eyes to open our hearts to God. For me, walking has become one of the best times to pray. With each step, I find space to talk to God, not in a rush, not distracted, but with a clear mind and an open heart. I pray for my vision and future plans, for my family, for friends and relatives, and for those in need. It’s a time of quiet intercession, thanksgiving, and surrender. Two hours of walking each day doesn’t take away your time, but it gives you more than you can imagine. It becomes a holy rhythm: body in motion, heart in prayer, spirit in tune with the Lord.

Dear brothers and sisters, consider using your walking time as a way to connect deeply with God through prayer. You will find it refreshes not just your body but also your soul.

IV.           Walking: A Time for Clear Thinking and Wise Decisions

Walking doesn’t just refresh your body; it sharpens your mind. I have discovered that some of my best thinking happens while I walk. It's during those quiet, uninterrupted moments that I reflect deeply on life and make important decisions. While walking, I think about my future plans, how to steward my finances, and how to structure my sermons. My mind feels clearer, my thoughts are more focused, and I can approach challenges with a fresh perspective. In fact, some of the wisest decisions I have made were born during these daily walks. Even my preaching has improved because my thoughts have become more organized and Spirit-led. Walking gives your brain the space to breathe, to process, and to decide well. If you are seeking clarity in any area of life, I encourage you to start walking. You may be surprised by the insight and inspiration that come with every step.

Everything I have shared above comes from personal experience—real struggles, real changes, and real blessings. Daily walking has done wonders for me physically, mentally, and spiritually. I have seen the hand of God at work even in this simple discipline. As the saying goes, “Health is wealth.” Let us care for our health well. John Piper, in his book Brothers, We Are Not Professionals, writes, “I have one life to live for Jesus (2 Cor. 5:15). I don’t want to waste it.” [1]  Dear brothers and sisters, let’s not waste our lives. Let’s walk—not just for health, but for His glory.

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[1] John Piper, Brothers, We Are Not Professionals: A Plea to Pastors for Radical Ministry (Nashville: B&H Publishing Group, 2002), 187.