The many health benefits of walking
We all know that regular physical activity provides a range of health benefits, both short- and long-term. It helps with weight control, improves cardiovascular (heart) health, reduces the risk of other health conditions like stroke and Type 2 diabetes, increases energy and endurance, improves sleep quality, and also strengthens your muscles and bones. Did you know, though, that regular physical activity is also great for your mind? Exercising of any kind increases blood flow throughout your body and oxygenated blood circulation to your brain, because you’re breathing heavier and your heart is beating faster than at rest. This results in several short-term mental benefits, like increased alertness and reduced tiredness, improvement in mood, stress relief (endorphins!), and if done consistently there are some really great long-term mental benefits, such as improving your self-image and self-esteem, managing symptoms of depression and anxiety, and reducing the risk of cognitive decline.
One of the best options to start attaining these benefits is walking! Walking a few times per week can offer you the physical benefits of exercise while also improving your mental health. Walking is a great, low impact option to either start or supplement your fitness journey, because you can walk (almost) anywhere, anytime, and don’t need any special equipment besides a good, supportive pair of shoes; though if you are walking at night, you could consider some high-visibility clothing for safety. You don’t need a membership to walk, and you can adjust the difficulty of your walk by speeding up or choosing to walk up or down hills. If you’re new to exercising, the best way to begin a walking routine is to start slow and small, then increase distance and pace as your stamina builds up. Try to work your way up to 30-minute brisk walks – a good rule of thumb with ‘brisk walks’ means you can talk with little effort, but probably couldn’t sing for long. There are other metrics you can use, like ~100 steps per minute or 70% max heart rate, so choose which one works best for you. Don’t forget to warm up with some light dynamic stretching before you begin and cool down when you’re nearing the end of your walk.
In summary:
· Walking regularly is good for your physical and mental well-being
· It’s free, convenient, low impact, and adjustable to your fitness level
· You can start small – a goal of walking for 5 minutes can easily become a routine, and from there you can work your way up
· You can walk almost anywhere, and changing it up now and then is a great idea to find new areas
· Stay safe while you walk – wear high-visibility clothing at night and sunscreen during the day, and if you’re walking in remote areas make sure to take plenty of water, your phone, and tell someone where you’re going
There’s also something to be said about walking in a group. Walking by yourself is totally fine, especially if you’re like me and listen to music while you do so. Walking with other people, however, is a great way to stay motivated and make some positive social connections, get a little friendly competition going, and can even boost the mental benefits of improving your mood and self-esteem. If walking in a group is something that piques your interest, you should contact the great team at Mount Barker parkrun (or Parkrun wherever you are!) to join in on Saturday mornings. It’s a welcoming community that celebrates your milestones and even keeps track of your times, so you can see how you’re improving. Anyone can join and dogs are welcome too! You’ll need to register, and all the information is on their website. You can even find me there most Saturday mornings! If only my PE teacher could see me now…
Finally, some caveats. While walking is an excellent and easy way to incorporate some extra fitness into your daily routine, it may not be for everyone. Additionally, your fitness goals will determine the best method of reaching those goals – for example, if you’re trying to put on muscle, walking is far from the most efficient way to do so. You should always check with your doctor before beginning a new exercise routine or adding to your existing one, and while walking has been shown to improve mental health outcomes it is not a substitute for professional mental health treatment. If you (or someone you know) needs mental health help, call 000 in an emergency, Lifeline on 13 11 14, or BeyondBlue on 1300 22 4636.
Some extra reading, if you’re interested:
Walking for good health - Better Health Channel
How Walking Can Benefit Your Mental Health