My number one tip I give to all of my clients when it comes to improving their health is going for one walk a day. Walking has plenty of benefits for both your physical as well as mental health, it is simple and can be done anywhere. Although it is such a simple task, it is still one of the most overlooked aspects in too many people’s fitness journey.
Movement has numerous positive effects on your body: it improves cardiovascular health and therefore helps prevent many of today’s lifestyle diseases such as high blood pressure or cholesterol, diabetes and heart disease. But too many fall into the trap of thinking that in order to get these benefits, they need to “train hard”, when in reality, you just need to move regularly, in a way that feels good. Walking is a low impact activity that increases blood flow and therefore oxygen provision to all the vital organs of our body (including our brain!). It triggers hundreds of muscles, joints, tendons and bones to move in an effortless yet elaborate sequence, improving coordination, balance and body awareness. Walking on terrain also contributes to strengthening your tendons, especially the ankles and knees and improves posture, therefore preventing one of the most common pains: back and neck pain. On top of all this, walking also burns energy, helping you to get closer to your weight loss goals. Again, no need to do “HiiT training” or run for hours, just go for a walk everyday.
Walking is also one of the most underrated ways to improve your mental health. As already mentioned, walking increases oxygen provision to the brain which results in better energy and mood levels. It can reduce stress, increase creativity and even our capacity to think. Does this not sound like the perfect lunch break activity? Walking, especially when done outside, changes our hormone composition as it increases endorphin, which can help work against anxiety and depression.
Spending time in nature (even if it is just a park), reduces cortisol levels, a stress hormone. Exposure to daylight provides our bodies with vitamin D, boosts serotonin and improves our circadian rhythm (the body’s natural wake-sleep cycle), resulting in better sleep. Of course, green spaces and fresh air are also known to provide an opportunity to reconnect with ourselves and process emotions. So, whenever you feel stuck, in any area of your life, get up, get out and get moving.
But does it have to be 10.000 steps a day to keep the doctor away? As with any healthy habit that you want to adopt, I think it’s always best to start with small, achievable goals.
The aim is to make walking part of your everyday life, a simple task that you can complete on your best but also your worst days. The WHO suggests 150 minutes of moderate activity per week for good health, that would be 20-25 minutes of walking per day, or 2x 10-15 minutes walks/day. Does not sound so bad, right? The best way to start is to just walk more than you walk right now; if you make 3000 steps/day currently, just start by doing 5000 for example. Use your lunch break to get outside and walk a bit, walk to the grocery store or meet your friends for a hike instead of a brunch. 10.000 steps is a nice goal, but how often you walk will be what matters more than how much.
