5 Ways the Family Walk Nurtures Whole Health
By: Nicole Lea, RN, MSN, CPNP
Sometimes the most meaningful activities in family life don’t require a big plan or a major reset.
Sometimes they begin with stepping outdoors together.
This reflection explores the power of a family walk and how walking together nurtures mental, emotional, physical, and spiritual health, while strengthening family connection.
A Rhythm That Formed Us
Family walks are a core memory of my upbringing. I remember conversations, laughter, and silly games (don’t step on the cracks, anyone?). Walks weren’t a special event; they were simply part of our family rhythm.
As my sister and I grew older and schedules filled, walks became less frequent AND more meaningful. Conversations felt easier somehow. Maybe because we weren’t face-to-face. Maybe because the movement worked out nervous energy when topics felt uncomfortable. Either way, the guidance and counsel from my parents during those walks stayed with me.
To this day, family walks remain a treasured time to truly connect.
Motherhood and Shared Journeys
Walks with my oldest began during maternity leave. We lived near Hermann Park and had a zoo membership, and morning walks—timed between feedings and before the sun fully rose—became our routine. Soon, a friend joined me with her baby girl. We walked, shared stories, laughed at silly baby noises, and offered each other encouragement during hard moments.
As Evan grew, walks turned into playground adventures—climbing, swinging, and imagining we were on grand expeditions. When it was time for Evan to meet Keith, our first outing together was a long walk to the dog park with all the dogs. The movement kept things light and focused on a shared activity rather than the weight of the moment. Watching the dogs play helped everyone relax—and letting Evan get his “wiggles” out was always a win.
Later, when Keith and I searched for a home, one requirement was non-negotiable: a park within walking distance. Walks were something we wanted to keep prioritizing.
When Charles joined our family, walks continued—this time with Evan scootering alongside us. We talked about school, future plans, and an impressive amount about Scooby-Doo. Those walks built a foundation of trust, joy, and open communication that still supports us today.
Below are 5 ways a family walk #NurturesWholeHealth
Create a Foundation of Trust and Conversation
That shared time has created a rhythm where conversations can move naturally—from lighthearted topics to homework reminders, and even to harder discussions about friendships and peer pressure.
Walking together gives space for it all. The pace slows. Distractions fade. Side-by-side movement creates a natural rhythm where conversation flows more freely and silence feels safe. Children often open up when they don’t feel rushed or pressured.
A walk becomes a place where parents can listen—not only to words, but to emotions, joys, worries, and questions that don’t surface in the busyness of daily life.
These shared experiences build trust, deepen bonds, and create memories that sustain families in everyday moments.
Outdoor time invites presence. Without screens or competing demands, families are simply together for genuine connection.
These moments quietly tell children:
You matter. I see you. I am here.
Sometimes we teach our children about God with words.
Sometimes we teach them by choosing to be present.
“Take to heart these words which I command you today. Keep repeating them to your children. Speak of them when you are at home and when you are away, when you lie down and when you get up.”
— Deuteronomy 6:6–7
2. Prayers on the Move: Pondering in Your Heart
Walks have also become a time for prayer. When my children were small and in strollers, I would place one earbud in to listen to the Rosary or daily readings—keeping one ear open for them. Now, sometimes we walk in silence, single file along narrow paths.
Those quiet moments allow me to thank God for the gift of my sons. The rhythm of footsteps paired with prayer is calming and grounding. A simple rosary ring or bracelet makes prayer accessible—easy to hold, easy to return to when distractions come. God is patient. Mary is near. Her quiet, faithful presence reminds me that pondering in the heart is often done while moving through daily life.
Going outdoors is not just a pastime. It is a powerful way to nurture family connection, physical health, and spiritual health. These are the very pillars of whole health.
What would change if prayer didn’t require silence, stillness, or extra time and instead looked like a walk and intentional listening?
3. Emotional & Mental Health: Connection Over Perfection
Outdoor time creates presence—without multitasking, urgency, or expectation.
Walking side by side removes pressure and creates safety. Children are more likely to share when they don’t feel interrogated or rushed.
Reflection question:
What might your child share if given unhurried time—moving together, free from screens and distractions?
Action step:
Choose one walk this week with no agenda
Let your child set the pace or choose the path
Resist correcting, fixing, or filling the silence
Connection grows when we listen more than we lead.
4. Physical Health: Move the Way God Designed
God designed bodies—especially children’s bodies—to move, adapt, and explore. Outdoor movement naturally supports development without needing structure or equipment.
Walking outdoors:
Strengthens balance and coordination through uneven ground
Builds core strength and confidence through varied terrain
Supports vision by shifting focus between near and far
Enhances sensory integration through light, texture, and sound
Action step:
Skip the stroller or car when possible
Choose paths with grass, hills, or natural variation
Let children climb, balance, and explore freely within safe boundaries
5. Spiritual Health: Practice Walking Where God Calls
Mary and Joseph didn’t have the full plan—but they trusted God step by step, keeping their eyes on Jesus.
Family life unfolded for them through movement, obedience, and togetherness.
Reflection question:
Where might God be inviting your family to trust Him more—not by doing more, but by walking together more intentionally?
Action step:
Begin or end a walk with a simple prayer
Name one thing you’re grateful for as a family
Invite God into the moment, pondering in your heart as Mary did
For more practical tips and spiritual encouragement, check out our first book: Nurturing Whole Health: You, Your Baby and God in the First Year.
Hello Eema’s Mission
Hello Eema understands that true wellness encompasses both body and spirit. Drawing from our medical backgrounds and experiences as mothers, we offer a unique perspective where faith and healthcare converge. We believe that nurturing whole health begins with understanding our identity in Christ. This identity forms the foundation from which we can care for ourselves and our families physically, emotionally, mentally and spiritually.
The name Eema comes from what Jesus calls Mary in The Chosen. It’s a tender reminder that we’re all beloved daughters of God, following in our Heavenly Mother’s footsteps. “Hello” is our greeting of recognition and hope: You are seen and not alone.
Join us at Hello Eema and know we’re honored to walk with you.
Nurturing Whole Health…Uniting faith and clinical wisdom to help moms confidently care for God’s children.
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United States Conference of Catholic Bishops (USCCB)
Scripture passages and reflections referenced from The New American Bible, Revised Edition (NABRE),