Where and how much?
The benefits of walking are well known: improving cardiovascular health, increasing leg strength, preventing back pain, reducing diabetes risk, improving mood and mental health.
Questions that you should consider when starting a walking program is where are you going to walk and how much do you need to do? Dominic Bliss from the Telegraph has researched this by consulting with several research specialists from the UK. Considered the home of walking and trekking.
How much is usually interpreted by health professionals as 30 mins/day and of course this is beneficial but it ignores the question of how are you going to motivate to do this and it is only a consensus amount. In reality; any amount is worthwhile.
A paper published in the journal Current opinion in Cardiology found that even short walks offer heart health benefits. Patients may accrue short term gains such as improved fitness, body composition, blood pressure, and lipid profiles. Longer term benefits include reduced risks for coronary heart disease and mortality. David Stensel from Loughborough University explains that “an evening walk can lower blood pressure the next day and lower triglyceride responses to meals the next day.” If repeated regularly every second day over months and years this lowers the risk of stroke and coronary heart disease. Many people report feeling better and brighter after going out for a walk and this is backed up by research. Mind the UK mental health charity compared the results of exercise in the great outdoors with a walk inside a shopping Centre. 71% of respondents reported decreased levels of depression and they felt less tense after taking a walk in the green environment while 90% felt increased self-esteem. Ramblers a walking charity in the UK agrees with taking in the fresh air of a green environment as it is invaluable for your mental wellbeing. Exposure to sunlight in a natural environment improves your immune system, vitamin D production, and your mindfulness with concurrent decreases in chronic stress and anxiety.
How far should we walk?
Joanna Hall from Walk Active and Ramblers warns us not to obsess over distance but to do something each day and plan 1 or 2 longer sessions each week. The good news is any number of steps from 1,000 to 10,000 has a positive impact on your mental health. Joanna Hall emphasizes that you need to walk better rather than longer or faster. This means that you need to wear comfortable shoes with space for all your toes of the trail leg to push forward with each stride. Walking faster or with a longer stride is not necessary as walking better pushing off your rear foot means you develop the correct posture for walking and naturally improve while reducing joint strain on hips, knees and ankles.
How to get started walking
Ramblers suggest novice walkers should start gently and build up their weekly distance/time gradually. Starting out may feel daunting especially with busy lives and perceived time constraints. Experts recommend the following:
If you’re just starting out, set an easy pace and keep it short. It is suggested that you work out a route that suits you, aim for 1 or 2 sessions per week and as you build up your fitness gradually extend the distance. When you have reached 30 to 60 minutes in the great outdoors you will know that you have been successful.
Opt for a morning walk as you are more likely to be successful if it is part of your weekly routine rather than putting it off until the end of the working day.
Make it easy for yourself by mapping out short but interesting walks starting from places that you visit regularly. That might be your desk at home, your place of work or the school gates where you pick up the kids. From each location map out a 10 min, 20 min or longer walk.
How do you stay motivated to walk regularly
Some tips; Go walking with a friend; this is effective if you both make time in your diaries for a rendezvous on certain days in the week.
Consider training for an event. This will keep you focused. Perhaps organize for you and friends/family to do a park run/walk in your local area.
Or sign up for a 6-Week Trek2Health Program which organises training twice per week with the aim of achieving a challenge walk in the natural environment. Trek2Health’s Programs are complimentary for Frontline Personnel and Veterans (current or ex-serving). You can find more details and the application form here.
– Dr Gert-Jan Pepping, Dr Eric Brymer & Dr Peter Le Rossignol, Trek2Health Research Team
