When was the last time a walk changed your day?
Perhaps it was a sunrise stroll through a forest or an urban adventure discovering hidden street art. Maybe it was a physical and mental endurance test in the mountains, where you experienced muscle fatigue and exertion, followed by a strong sense of accomplishment after the climb. Or perhaps it was walking barefoot along a beach just as the sun set, providing a breathtaking spectacle where the sky transformed into a canvas of vibrant colours as the sun dipped below the horizon. Close your eyes and recall the sights, sounds, and emotions you felt.
OK, now for the wake-up call. Our bodies start to age at 30! You begin to lose 3% to 5% of muscle every decade. This is a significant indicator of a lower quality of life. But good news: this doesn’t have to be your reality. Happiness comes from good habits, and walking is one of the best. However, before sharing the important information, let’s briefly examine history for some perspective.
While working in London, my typical commuting day began with the 7:09 AM train to Waterloo, and I usually returned home around 7:30 PM. This was a normal day for me, although some days extended much longer. I set my alarm for 5:30 AM three times a week, which allowed me to run before my day started; it was the only exercise I could manage.
For over 30 years, I led a lifestyle of hard work, and during that time, I rarely considered taking a walk. I share this to emphasise how challenging it can be to find time, especially when you add children into the mix. It often feels impossible.
But even you guys can make walking work! You can explore how walking sparks creativity. Famous thinkers such as Steve Jobs and Virginia Woolf walked to brainstorm. Try a “problem-solving walk” where you mull over a challenge and jot down ideas afterwards. You’ll soon be hooked, and when you are, the remainder of this blog is worth a read😊
So, without further ado, here are five reasons walking is the road to health and happiness. These are not boring, predictable reasons; they go way beyond the blah, blah, blah you normally read. Of course, building muscle is a no-brainer, but for me, point 2 is the one I recall when I’m having a “can’t be bothered” moment to get me out. Which one resonates with you?
- Cognitive Boost. This one’s a bit of a recap for the full-time workers. Walking can sharpen your brain. Studies suggest it enhances creativity by up to 60% compared to sitting, increasing blood flow to the brain and encouraging divergent thinking. Even a 20-minute stroll can improve memory retention and problem-solving skills. I walk before I write, I’m sure you can tell how creative I become.
- Mood Regulation. No, it’s not JUST about endorphins. Walking also triggers the release of brain-derived neurotrophic factor (BDNF). When I first read about this, I needed to investigate what it meant for me. Basically, it’s a protein that acts as a “growth factor” for the brain, supporting the growth and survival of nerve cells. It’s crucial for learning, memory, and maintaining healthy brain function, helping to combat depression and anxiety and warding off nasties such as dementia as we age.
- Immune Support: For those of us who struggle daily with autoimmune diseases, health studies have indicated that moderate walking (about 150 minutes a week) can decrease the frequency of colds and infections by up to 30%. It enhances natural killer cells and T cells, which combat pathogens, without the immune suppression that intense exercise can induce.
- Gut Health. This is very important, so read carefully. Emerging research points to walking’s role in balancing the gut microbiome, potentially reducing inflammation linked to chronic diseases. Did you know that around 10% of the UK population is diagnosed with an autoimmune disease? This translates to a significant number of people, with women being more affected than men (13% vs. 7%). Multiple Sclerosis and Lupus are particularly challenging.
- Bone Density Maintenance. After receiving my AS diagnosis, I had to stop running and avoid all impact sports. I wasn’t amused; running was my only exercise, and it made me feel good. My scans showed the damage my AS had already inflicted on my body, and I had to adjust to low-impact workouts. Unlike high-impact sports, walking is gentle yet effective for maintaining bone strength, particularly in the hips and spine. Weight-bearing activities signal bones to stay dense, which is crucial for older adults to prevent osteoporosis and other conditions that hinder mobility. Sagging glutes are not ideal.
So, there you have it. It only takes 20 to 30 minutes most days—less time than it takes you to scroll through social media—so lace up your boots and hit the pavement. Your body, mind, and that squirrel you’ll inevitably make friends with will thank you.
Finally, before I go, it’s easy to harp on about benefits, but let me share some real-life experience. Jamie and I live in Cornwall and have walked most of the 300 miles of the coastal path. We also take walking holidays and have been amazed by how these breaks make us feel.
Along the way, we’ve met many people on their own personal journeys. Some are walking from Land’s End to John O’Groats, others taking on the challenge of the Camino de Santiago. Those with limited time explore sections of the Cornish coast or take walking holidays in the Alps, Dolomites, or Pyrenees.
But here’s the thing! Every person we meet while walking has a story to tell. Some share their experiences of escaping the stresses of work, while others recount heartache, chronic illness, or their journeys through remission. Some people, like us, walk to enrich themselves in nature for pure enjoyment. Each of us has discovered the therapeutic benefits and healing that walking can offer. Regardless of where they are in their personal journeys, one thing they all have in common is that they look and feel happy and healthy.
Until next time xxxxx
Living-your-best-life 