Fresh air, exercise and social activity are many reasons why getting out of the house for a few hours can be of benefit.
Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories, make your heart healthier as well as improving mental wellbeing.
Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. It is a great form of physical activity for people who are overweight, elderly, or who haven’t exercised in a long time.
Walking for fun and fitness isn’t limited to strolling by yourself around local neighbourhood streets. There are various clubs, venues and strategies you can use to make walking an enjoyable and social part of your lifestyle.
For most people, there is little difference in the amount of energy used by walking a kilometre or running a kilometre – it’s just that walking takes longer.
Footwear for walking
Walking is a low-cost and effective form of exercise. However, the wrong type of shoe or walking action can cause foot or shin pain, blisters and injuries to soft tissue.
Make sure your shoes are comfortable, with appropriate heel and arch supports.
Take light, easy steps and make sure you land evenly. Whenever possible, walk on grass or off road rather than hard surface to help reduce the impact.
Making walking a pleasure
You can build on the positive effects of walking by inviting friends to join you or by simply taking more note of your surroundings if you wish to walk independently.
Either option can have enormous benefits. Physical exercise combined with positive interactions has been proven over many studies to improve negative moods, ward off depression, and improve self-esteem.
Take your time to observe the natural environment or if you are in the city you could simply observe front door colours or the varied assortment of paving stones beneath your feet.
Going for a walk is an immersive, mindful experience. Sometimes you may want to listen to music, a podcast or simply the sounds around you. Take time to enjoy the moment and do not rush.
Walking : Can save you money
Walking is free and can save you a bus fare or fuel for your car. It’s also a great way to connect with the real world on the journey to and from the office.
Walking : Health benefits
Walking strengthens your heart, your bones and your muscles. It can also help to reduce high blood pressure and improve your heart and lung function.
Walking : Mental health
Go for a walk in your local park or wood and discover how nature can reduce stress, and calm your mind, helping you to relax and sleep better.
If you need some more inspiration….
More information
- Living Streets – Scavenger hunt whilst out walking (pdf). See if you can spot all the items on the list.
- Ramblers (UK) – Ramblers organises group walks for health, leisure and as a means of getting around for people of all ages, backgrounds and levels of fitness. Its website has details of many locally organised walks in towns and cities, as well as the countryside.