Walking is the easiest form of exercise you can do outdoors and the benefits are endless. It’s easy to get into – you don’t need lots of training or experience, just some gentle encouragement and a desire to get outdoors.
Walking is a very popular hobby and people have many different reasons for getting into it – reconnecting with nature, socialising, exercising or improving a health condition. Walking helps with both physical and mental health. It can reduce your reliance on medication and even allow you to manage some health problems yourself.
What are the physical health benefits of walking?
If you’re trying to lose weight and get fit, walking is your saviour! You can burn up to 100 calories per mile of walking so it’s a great way to keep in shape.
But far beyond that, walking is good for your heart.
Cardiovascular disease is the leading cause of death around the world, according to the World Health Organisation, claiming around 17.9 million lives each year. Studies have shown that walking reduces your risk of heart disease, no matter how old, or how fit you are.
Walking at a faster pace can yield even more benefits. A long-term study on the health benefits of walking analysed the health of 25,183 women between the ages of 50 and 79. It was proven that those who walked at a faster pace lowered their risk of heart failure by 34%. They discovered that every hour of fast-paced walking equated to the same health benefits as 2 hours of slow walking.
Walking can also lower your blood pressure, increase life expectancy and reduce your risk of developing type 2 diabetes. It’s an easy win!
What are the mental health benefits of walking?
1 in 4 people suffer with mental health conditions, according to the UK charity, Mind. The most common disorders are anxiety and depression and women are twice as likely to be diagnosed with these disorders than men. This can be for a range of reasons – socioeconomic factors, as well as biological (hormone changes).
Walking has proven mental health benefits and can even be prescribed by doctors as a form of treatment. Your body releases endorphins when you exercise which are the “feel good” hormones and natural painkillers. It’s, therefore, a wonderful natural remedy for depression.
It can do a lot to ease anxiety too. If you are a sufferer, your body will be pumping more adrenaline around your body that’s not being used. Walking is a fantastic way to release that tension. When you’re outdoors walking with others too, you’ll naturally be focused on what you’re doing and who you’re with – leaving less time for your brain to worry about things that aren’t important.
You may also find your self-esteem improves through walking as you achieve things you perhaps thought you couldn’t. You’ll find new strengths within yourself and discover what you’re capable of – whether that’s pushing on when you feel like giving up, navigating effectively, or helping others.
Another health benefit of walking is the feeling of escaping from the demands of life and getting back into nature. This can be very therapeutic.
So, where to start?
If you’ve not done much walking before and are not sure where to start, the Ladies Hill Skills course is for you. This is a wonderful introduction to all the important things you need to know including what to wear, how to plan your walk, how to check the weather forecast, and some basic navigation.
If you’d like to jump straight in, take a look at the Guided Walks page and see what takes your fancy. You’ll walk as part of a small group and meet other like-minded women who enjoy getting out in nature.
Hopefully, you’ve been inspired to get into walking and are now ready to take the next step (sorry for the pun!). Whether you want to improve your heart health, lose weight, or try it for your mental health, you’ll definitely come away feeling like you’ve achieved something and become a better you.
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