Walking is a great way to improve your overall health. You can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance just by walking 30 minutes every day. You can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers by walking. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training.
You don't have to do vigorous exercises or work out for long periods of time to improve your health. Even 75 minutes of exercise per week can make a difference, according to a 2007 study of inactive women.
You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise.
There are plenty of ways to make walking more enjoyable andsocial. Joining a club or taking walks with friends are just a couple of ideas. You can also look for walking venues that offer interesting scenery or are located in safe areas.
Health benefits of walking
You carry your own body weight when you walk. Some of the benefits include:
- increased cardiovascular and pulmonary (heart and lung) fitness
- reduced risk of heart disease and stroke
- improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes
- stronger bones and improved balance
- increased muscle strength and endurance
- reduced body fat.
Walking for 30 minutes a day
You should try to walk for at least 30 minutes each week at a pace that is brisk but not too strenuous. You should be able to carry on a conversation without difficulty, but you may be slightly out of breath. Walking is a moderate activity that has little risk, but if you have any medical conditions you should check with your doctor before starting a new program.
Building physical activity into your life
If you can't walk for thirty minutes at a time, try breaking it into three ten-minute periods throughout the day. If you want to lose weight, though, you'll need to do more than just thirty minutes of activity each day; gradually work your way up to longer sessions as you get more fit.
One of the best ways to lose weight and keep it off is to make physical activity part of your daily routine.
Some suggestions to build walking into your daily routine include:
- Take the stairs instead of the lift (for at least part of the way).
- Get off public transport one stop earlier and walk to work or home.
- Walk (don’t drive) to the local shops.
- Walk the dog (or your neighbour’s dog).
Make walking part of your routine
You're more likely to stick to a walking routine if you do it at the same time each day, and inviting a friend to walk with you can help. Keeping track of your progress in a diary or log can also be motivating.
Wearing a pedometer while walking
A pedometer is a device that counts the number of steps you take. You can use it to track your activity level throughout the day, and compare it to other days or to recommended amounts. This may motivate you to become more active. The recommended number of steps to take each day for health benefits is 10,000 steps or more.
A comfortable intensity for walking
The amount of energy used by walking and running a kilometer is relatively the same, it just takes longer to walk the distance. Set a goal to walk a certain kilometer amount each day, and see how long it takes you to reach that goal. As you become more fit, you will be able to cover more ground and use more energy.
When you walk quickly, you burn more kilojoules per hour than when you walk slowly. However, this does not mean that you need to push yourself until you are out of breath. Instead, you should pace yourself so that you can still hold a conversation. This simple rule of thumb means that you will stay within your target heart rate, which has health benefits.
Our bodies tend to get used to physical activity, so continue to increase your intensity as you are able to improve your fitness levels. You can increase the intensity of your walks by:
- walking up hills
- walking with hand weights
- increasing your walking speed gradually by including some quick walking
- increasing the distance you walk quickly before returning to a moderate walking pace
- walking for longer.
Warming up and cooling down after walking
If you want to warm up before a walk, start by walking slowly to give your muscles time to adjust. Then pick up the pace and finish by stretching your leg muscles. Hold each stretch for about 20 seconds. If you feel any pain, ease up on the stretch. Avoid bouncing or jarring movements to prevent overstretching and injuring your muscles.
It is advisable to wear loose and comfortable clothing when you are engaging in physical activity. Wearing too much clothing can make you sweat more and cause your body temperature to rise, making you uncomfortable during a walk or potentially causing skin irritations.Cooling down gradually after exercise will also prevent muscular stiffness and injury.
Footwear for walking
If you want to walk as a form of exercise, make sure you have the proper shoes to support your feet and avoid injury. Look for comfortable shoes with heel and arch support, and take light steps on soft surfaces whenever possible.
Making walking a pleasure
Some suggestions to help make regular walking a pleasurable form of physical activity include:
- varying where you walk
- walking the dog
- walking with friends
- joining a walking club.
Making walking interesting
Ways to keep your daily walk interesting include:
- If you want to stick close to home and limit your walking to neighbourhood streets, pick different routes so you don’t get tired of seeing the same sights.
- If you feel unsafe walking alone, find one or more friends or family members to walk with.
- Walk at various times of the day. The sights to see first thing in the morning are bound to be different from those of the afternoon or early evening.
- Drive to different reserves, park the car and enjoy the views while you walk.
- Explore what’s going on around you, notice the sky, the people, the sounds.
Dog walking
If you need regular exercise, consider getting a dog. You will have to walk them every day, but you may find the companionship enjoyable as well. If you're not interested in owning a dog, see if you can walk your neighbor's dog occasionally.
Suggestions for the safety of your dog and other people on foot include:
- Be considerate of other pedestrians and always keep your dog on its leash.
- If you plan to walk in a park, check first to see if dogs are permitted. Many national and state parks and other conservation reserves do not permit dogs.
- Other parks generally permit dog-walking on a leash. Many parks allow dogs off the leash – check with your local council.
- Always take equipment such as plastic bags and gloves to clean up after your dog.
How does walking help our mental health?
Wrapping up his point, he adds: ‘It seems that the body operates on a use-it-or-lose-it basis. The more we move, the more energy we have and the lower our stress levels.’ Our bodies are designed to move, and when we don’t do that, the energy that should be moving gets stuck and creates more stress, says Jonathan Hoban, pioneer of walking therapy and author of Walk With Your Wolf: Reconnect with your Intuition, Confidence and Power. It seems that the body operates on a use-it-or-lose-it basis. The more we move, the more energy we have and the lower our stress levels.
It is beneficial for us to walk for around 40 minutes each day. Walking can help refresh our brains, lower adrenaline levels, and make us feel more clear-headed. That's why we often find that we have solutions to problems after going for a walk.
Jonathan, a professional therapist, has been walking as part of his daily routine for years and now helps people relieve stress from everyday life by walking, while also reducing depression, anger, high blood pressure, anxiety, and even addiction problems.
Jonathan says that one of the hardest things for his clients to do is to schedule regular break alerts into their digital calendar.
I suggest walking for an hour each day, or at least two 30-minute walks. This will help reduce your cortisol levels and calm your adrenal glands. Having too much of the stress hormone cortisol can cause increased anxiety and adrenal fatigue.
This National Walking Month, try something different and go for a walk with Jonathan's tips in mind to relieve stress, resolve problems, and set your creative mind free. You might be surprised at the incredible mental health benefits of walking.
13 tips to reap the mental health benefits of walking
1. Go walking in nature or near a body of water
Walking can help connect you with your more primal, animalistic nature, according to Jonathan. He uses the metaphor of an “inner wolf” to represent this wilder side of himself, and believes it can have positive effects on mental health.
He believes that people have disconnected from their sense of intuition and try to think their way out of problems instead of feeling their way out. Walking helps people feel grounded in nature, which helps them remember they are primal beings. This creates a feeling of connection to the world.
The following text discusses how science has shown that walking in nature for just five minutes can improve mental health. The study looked at 1,252 people from the UK and found that this simple activity can help reduce the risk of mental illness.
How does walking in the rain help your mental health?
’ Waterfalls and waves provide a unique and refreshing setting for a walk that has been shown to decrease stress and tension.
’ The feeling of well-being that people experience near waterfalls and other natural sources of moving water is due to the negative ions that are produced when the air molecules are broken apart. These negative ions change the air we breathe and make it easier for our brains to get the oxygen they need, making us feel more alert and energetic.
Streets explains that people often talk of the benefits of sea air because it can have a positive effect on mood. If you can't find a local waterfall, rainfall can have a similar effect. So, don't be afraid to wear a raincoat and wellies this season and embrace a summer downpour.
Try the tiptoe walking technique to feel uplifted
Although it's not always possible to escape urban areas, it doesn't mean we can't still find joy walking around these areas, says Streets.
’ Walking on the balls of your feet, similar to walking on your toes, can actually improve your mood and make you feel more energetic. A recent study found that when people walk with more of a bounce in their step, they naturally feel happier.
’ For a subtler bounce, exaggerate the transition from heel to toe as you walk and add a little lift as you come onto the balls of your feet.
Streets says that this technique is perfect for shorter distances, like walking to the office or taking a quick break at lunchtime, but it's not ideal for longer jogs or runs. If you're feeling adventurous, she says, skipping around your local park can be a great way to boost your mood.
Power walk to dispel anger
Although anger is a natural emotion, it can cause problems if it's not dealt with effectively. According to Jonathan, this exercise is a great way to get rid of pent-up anger: ‘Warm up with a gentle five-minute walk. Then, think about why you're angry and start walking as fast as you can.'
’ Swing your arms fast and strong for up to four minutes, then taper down to a slower pace for at least two minutes. Alternate between walking fast and slow for one minute each. When you're finished, take note of how angry you feel.
jogging or running can help you to get rid of excess energy and stress that you may have, by allowing your body to express itself physically, rather than holding it in and feeling angry.
Turn off your tech when walking
It makes multitasking – especially when you’re trying to concentrate on another task, such as working or driving – incredibly difficult. If you're into walking and talking, or listening to things on your phone, Jonathan advises that you take some time away from your device occasionally. Having your phone open and at the ready is like trying to engage with a diary, camera, TV, radio, and more all at the same time. It's tough to multitask effectively–especially when you're trying to focus on something else, like working or driving.
Jonathan says that apps and notifications can be overwhelming and lead to too much stimulation of the retina. He recommends taking walking breaks and turning off technology for a while each day to help manage stress levels.
Streets says that spending too much time looking at a screen can be very stressful for our eyes and bodies.
Streets says that you should take your phone for emergencies, but try to leave it in your bag or pocket and focus on what is ahead of you.
Walking can help you beat cravings and addiction
Walking can help people manage dependencies on nicotine and other drugs, and can even help banish food cravings, according to a study from the University of Exeter. Researchers found that just 15 minutes of walking stopped regular chocolate eaters experiencing their usual cravings both during and after the walk.
Tune in to your senses while out on a walk
Find a quiet spot to sit in the middle of your walk, close your eyes, and breathe through your nose. What can you smell? Focus on the feelings and associations that come up. Does the smell remind you of a color? Or a shape?
Jonathan says that what we think about can be an indication of our emotional state and that we may need to heal ourselves. He suggests taking some time to think about our present situation.
Try a walking meditation
To perform paced breathing, inhale slowly to a count of eight, then exhale to a count of eight. “Repeat that for a minute,” says Streets. Streets says that meditative or “paced” breathing, a technique used by Afghan nomads, was first identified by Frenchman Édouard Stiegler in Kabul in the 1960s. Paced breathing is done by inhaling slowly to a count of eight, then exhaling to a count of eight.
They told him that they had to work up to it gradually, starting with short distances and building up until they could walk miles at a time. They said that it was hard work, but it was worth it because now they could get where they wanted to go without getting too tired.’ The individual was explained to by them how they had developed the meditative breathing style to help them walk further. Inhalation through the nose and exhalation through the nose or mouth in time with the steps is where paced breathing is. With short distances starting and building up until they could walk miles at a time, they said that working up to it gradually was required by them. They said that it was tough, but it was worth it because now they could get to where they wanted to go without getting too tired.
’ The author suggests a way of walking that is aligned with mind, body, and heart, which they say helps people walk further and feel refreshed. This way of walking includes inhaling for a count of three and taking three steps, holding for one step, and exhaling as you take another step.
Safety suggestions while walking
Walking is generally a safe way to exercise, but look out for unexpected hazards. Suggestions include:
- See your doctor for a medical check-up before starting a new fitness program, particularly if you are aged over 40 years, are overweight or haven’t exercised in a long time.
- Choose walks that suit your age and fitness level. Warm up and cool down with a slow, gentle walk to ease in and out of your exercise session.
- Wear loose, comfortable clothing, and appropriate footwear to avoid blisters and shin splints.
- Wear sunglasses, sunscreen, long sleeves and a hat to avoid sunburn.
- Take waterproof clothing to avoid getting wet if it rains.
- Carry a walking stick or umbrella to fend off unleashed, unfriendly dogs.
- Before bushwalking, check the weather forecast and take appropriate safety measures (for example, pack correct clothing).
- Look out for hazards in alpine or coastal areas, such as cliff edges or large waves.
- Drink plenty of fluids before and after your walk. If you are taking a long walk, take water with you.
