Everyone knows that exercise is good for you, yet for many people, exercise is seen as too costly, difficult, painful or inconvenient. The appeal of walking is that it is none of these things and also has many benefits to health and wellbeing
I find walking to be one of the most natural and pleasurable forms of exercise. When I go for a walk, I can leave all of my work and concerns behind and allow myself to pay attention to the world around me. I begin to notice the landscape, colours, textures and sounds of nature. The changing seasons, trees, flowers and birds reveal a world of unfolding delight, which I am often too busy to notice. My walking time is time to just be – with nature and myself. At times, I mull over a problem as I am walking and find a solution presents itself almost effortlessly. I also find that when I walk, creative inspiration comes easily, as I am in a more relaxed state where moving into right brain, creative thinking occurs naturally. I walk most days, regardless of weather, for the rain and cold, which are features of this mountain climate have their own beauty and magic. After my daily walk, I feel clear, refreshed and renewed, body, mind and spirit.
Walking is the most natural exercise for human beings. Our bodies were designed for walking. As we walk, our posture corrects and aligns, our limbs and joints are given gentle movement and our breathing deepens. The increased oxygen intake allows oxygenation and revitalisation of all the cells of the body. The obvious effects of this are increased energy and vitality and a feeling of wellbeing.
Developing the walking habit
Starting a regular walking programme is one of the easiest exercise habits to begin. For most people, there are no starting costs, as all you really need is a good pair of walking shoes, a hat for warmer weather and rain gear for wet weather. Walking is accessible for people across a wide range of fitness levels, as you can adjust the pace and timing to suit your needs. If you are not used to walking regularly, 20 minutes walking at your own pace, is a good start. Exercising 4 or 5 times a week for 20 minutes has been found to be the minimum time frame and frequency, for noticeable health benefits. As you get fitter and begin to reap the benefits, extending your walking time to 30 or 40 minutes is ideal. A regular walking programme will improve fitness and help to achieve a higher level of wellbeing, as well as benefiting your overall health in many ways.
Finding a time that suits you and then making that your regular walking time, is a good idea. By developing a regular habit, walking will take less effort, after the initial period of establishing a regular pattern. In this way, walking becomes part of your day, with perhaps one or two days to let your body rest. You may find however, that once you get used to your daily walk, you will not want to miss it, as you just feel so great.
Walking need never be boring!
Walking offers endless possibilities for variety and interest. You may choose to walk regularly around your neighbourhood, or if you live near the beach, a beautiful park or a nature reserve, that may be where you walk most of the time. Walking with a friend or partner can have added social benefits. Many people seem to enjoy listening to music or an audio while they walk. You will find your own preferences, yet walking need never be boring, as it is an opportunity to explore new areas and walks that you may have never taken the time to enjoy.
Benefits of Walking
Walking has many benefits physically, emotionally, mentally and spiritually. It benefits our whole being. These are some of the main benefits:-
- Improves cardiovascular functioning, reducing the risk of heart disease and stroke.
- Helps to lower blood pressure in people with high blood pressure.
- Assists with weight loss and healthy weight maintenance.
- Elevates mood and helps with depression by increasing the body’s natural endorphin levels.
- Reduces stress and anxiety levels due to counteracting the “fight or flight” mechanism.
- Low impact exercise reduces wear and tear on the joints, while gently exercising to maintain flexibility.
- Increases overall muscle strength and tone while reducing muscle tension.
- Assists with getting a good night sleep.
- Improves mental clarity, relaxation and focus.
Walking Meditation
At times when I feel particularly stressed, I do what I call my walking meditation. I bring my attention to my natural breathing rhythm, staying with each breath as it moves in and out of the body. I allow my breathing to deepen and guide me to my centre, to a place of stillness and peace. Gradually, I notice my breathing finding its own rhythm, my mind starting to quieten and my emotions calming and settling. This works for me at times when sitting meditation would be too difficult.
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