You don’t need “fancy” wellness, take a Fart Walk
If you’ve been following me for a while, you know the term “wellness hacks” makes me roll my eyes. You simply can’t hack your way to health and the shortcuts on social media are mostly there to sell you something. What you can do is weave mindful practices into your day. Focus on living your life with some solid, supportive habits that make you feel good so you’re not “hacking,” you’re healing.
My favorite wellness habits are free (or at least cheap). They don’t require extra stuff or monthly subscriptions. The best habits are the ones that bring you joy and become part of your daily rhythm. The practices aren’t something you have to do but things you enjoy that you get to do.
One of my top three wellness habits also happens to be the one that makes me, and everyone else laugh the most.
Anddddd that’s the fart walk.
(Cue the giggles.)
The fart walk is my post-dinner stroll around the neighborhood. Sometimes I listen to music, a podcast, or an audiobook. Sometimes I call a friend. Sometimes I drag invite my dog and husband to join me. When I was in Spain at a yoga retreat, I bullied encouraged folks to join me on the fart walk. We wandered down the long dirt road at sunset, surrounded by orange orchards, laughing about the day we’d just shared. It was simple, silly, and really lovely.
No matter where I am, after dinner I slip on my shoes (or go barefoot if I’m walking the beach) and stroll for 20–40 minutes. And if that feels like too much, start with 10. It’s not about perfection—it’s about presence.
Why the fart walk works
Research shows even short walks after meals (in particular the dinner time meal since that is when Americans typically consume the most) can:
🌀 Aid digestion by helping food move through your system more efficiently. Gravity works…send the food down vs laying on the couch scrolling for an hour.
⚖️ Balance blood sugar by improving glucose metabolism after eating.
🔄 Regulate hormones like insulin and cortisol.
❤️ Support cardiovascular health by lowering post-meal blood pressure and triglycerides.
🧠 Boost mood and reduce anxiety by increasing serotonin and endorphin levels. I’ve gone on plenty of walk feeling grouchy and truly never come back grouchy…I always feel better.
🌙 Improve sleep quality by signaling your body that it’s time to wind down. Being outside reminds my body that the sun has gone down so sleep is coming. I also avoid indoor light triggers from screens.
💨 Ease bloating and gas (hence, the fart walk name). Walk next to me during the fart walk…not behind me.
🦵 Protect joint health by reducing stiffness and promoting mobility. If you don’t use it, you’ll loose it. And I plan on living to 100 so gotta keep these joints happy!
Did I mention the Fart Walk is FREEEEEE! So put on your shoes (or don’t!) and give it a try tonight after dinner.
My other favorite wellness habits (since you asked so nicely):
Watching the sunrise — the best way to reset your circadian rhythm
Journaling — to check in with your thoughts and shift your mindset
A mindful morning with the sunrise, some time for reflection, and the post-dinner fart walk are the bookends that help keep me balanced and feeling good.
These aren’t hacks. They’re mindset shifts and reminders that wellness is both a state of mind and a state of balance. Health is in your hands, and it doesn’t have to be expensive, complicated, or time-consuming. It just needs to be intentional.
See you out there, friends… farts and all 💨