The Wonders of Walking

No, this is not just another “drink a green shake” or “go to the gym” article that promises to solve all your problems with just one change. There are several factors that contribute to overall health, one of them being the connection between the brain and body. Today is National Walking Day, and there is a great reason this exercise has its own day in the calendar! It can be overlooked due to its simple nature or it’s popular association with getting enough steps in a day. However, when studied, walking has been found to have wonderful effects on the mind and body. Walking is not a panacea, but it is a small activity with a large impact, starting with just getting out the door. 

Exposure to Nature

Weather permitting, walking is a wonderful way to go into the great outdoors. I won’t talk about the negatives of staying inside, but I will talk about the positive effects of spending your walk in nature.

In a recent article written by a professional in nutrition and epidemiology from Harvard’s school of Public Health, being outside in green spaces was found to be connected with lower blood pressure, better sleep, and better prevention against chronic illnesses. They also found that time outside in green spaces contributed to better mental health with less anxiety, less ruminations, and more overall positive emotions. Physicians in Canada, California, and even Scotland prescribe “park prescriptions” for individuals who need the wonderful benefits of time outside in nature.

Accessible Exercise

While you could probably guess the positive effects of exercise, walking is wonderful in how little is needed to make an impact. Approximately 150 minutes of walking a week is necessary for a positive effect on your overall health. That is only about 20-30 minutes of walking a day! This time spent walking can contribute to the positive physical effects of walking such as reduced physical tension, reduced cortisol levels (stress hormone), reduced risk for cancer, improved cardiovascular health and even improved life expectancy. These are some pretty big positives for walking for only half an hour a day or less.

Mental Health

Walking can bring benefits for the brain as well as benefits for the body. Time spent outside walking has been associated with reduced mental stress and a lower risk of depression. There are other benefits such as a potential for better focus, social connections, and exposure to sunlight which leads to higher levels of vitamin D, which could reduce your risk depression. Again, walking is not a single cure to depression or anxiety. It is a relatively accessible form of self-care where you get to prioritize yourself, fulfill your values, and enjoy your time outside.

Social Connection

One of the best parts of walking is that you don't have to do it alone. Today’s world is plagued by isolation, and inviting even one friend on your walk can be beneficial to your health. If you don't bring a friend, it's still likely you will see other people and possibly engage in social situations. Walking gets you outside of the home and that’s where other people are. You don’t have to become close with anyone you don’t want to, and you can have a social battery that runs short or long. Regardless, loneliness and isolation can be detrimental to your physical and mental health. Social isolation is associated with several risks to your health such as an increased risk for depression, anxiety, dementia, heart disease, and possibly a shorter life span. Social health is important, and a simple step such as walking outside could be the beginning of new friends and social circles.

Thank You For Reading!

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Here are some links where you can read more on the positive effects of walking mentioned in this article:   

1. https://time.com/6171174/nature-stress-benefits-doctors

2. https://www.popsugar.com/fitness/health-benefits-being-outside-49323570

3. https://www.verywellhealth.com/how-long-to-walk-daily-for-heart-health-7510200

4. https://www.fs.usda.gov/features/wellness-benefits-great-outdoors

5. https://www.cdc.gov/emotional-wellbeing/social-connectedness/loneliness.htm