Many of us found comfort in putting on our sneakers and pounding the pavement during lockdown.
Something big is happening.
No, we’re not talking about borders reopening and international flights resuming – we’re talking about the rise to prominence of the simplest and humblest form of exercise: walking.
During lockdown, when gyms were forced to close, many of us found comfort in putting on our sneakers and pounding the pavement.
“In more than 20 years of hiking, I’ve never seen so many people walking in local parks, reserves and bushland,” says Di Westaway, the founder of national walking charity Coastrek.
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“Lockdown has taught us that we have so much to explore in our local areas, and it’s great for mind, body and spirit. Without a doubt, one of the biggest lockdown winners is walking.”
1. It’s free(ing)
Cost is an unavoidable factor to consider when it comes to choosing how to exercise, especially if you want to make your workout habit a consistent one.
Pricey Pilates classes or sports that require lots of exxy gear (like cycling or skiing) can prove a financial hurdle too great for many – but that’s not the case when it comes to walking.
Celebrity trainer and founder of Acero gym Jono Castano recommends all his clients add walking to their schedules. “Walking is a great low-cost exercise for the body and cardiovascular system,” he tells Body+Soul.
2. It’s a great equaliser
Indeed, while gym classes and planned exercise may have an entry fee and require a certain level of fitness, walking is the great equaliser.
It doesn’t matter what area or terrain you live in, or how many burpees you can do, simply strap on your trainers and you’re good to go.
“Walking can be done any way, by anyone, in any clothing. Within reason – stilettos aren’t recommended,” exercise physiologist and Be Fit Food co-founder Kate Save tells Body+Soul with a laugh.
3. Your joints will thank you
In fact, Save says, as a low-impact exercise, walking is a top choice for those looking to put “less stress on their joints.
Walking is important as it preserves our mobility long-term and our independence later in life,” she says. “Walking is also considered a ‘weight bearing’ activity and can have a positive impact on your risk of osteoporosis.”
Unlike HIIT and running, which can cause major stress on the body, Save says walking isn’t perceived as an exhaustive exercise, meaning we are also much more likely to be active during the day.
“We don’t need to feel ‘energised’ to get started to walk, which is the key reason why most people don’t go to the gym or [avoid] other high-intensity workouts,” she explains.
Recent studies have also shown that the number of steps per day is more important than the intensity of the steps in regards to all-cause mortality, so don’t worry about how good you are, just start pounding that pavement.
4. Time is on your side
Assuming you make sure your walk takes place at a time and location that is safe if you’re on your own (make sure you always let someone know before you go walking alone), it can be done at pretty much any time, too.
“Walking is for anyone at any time,” adds Olympic race walker Jemima Montag. “It is for toddlers right through to my 78-year-old her one-hour morning powerwalk ritual.
It is for friends with coffee, it is for people traversing the Larapinta Trail and it is for Olympians covering 20-50km. There is no limit.”
5. You can walk ‘n’ talk
For Body+Soul columnist, feature writer and avid walker Angela Mollard, the social aspect of walking is one of the main reasons it’s her favoured form of exercise.
“I belong to a Friday hiking group and I’ve done huge hikes in New Zealand, the UK and Norway, but nothing has been as restorative as the walks I did during lockdown,” she says.
“I walked every day, often twice, sometimes with headphones, often with a friend. Walking side-by-side rather than sitting face-to- face changes conversation. It’s warmer, deeper, softer and less performative.”
“During lockdown my best friend and I would bring little tidbits from books, podcasts or TV shows to share. We discussed our childhoods, our relationships, our views on everything from climate change to memory. And all the time our legs kept moving in pace with our thoughts.”
6. It’s a mental workout
This feel-good factor is backed up by numerous studies that have shown that walking promotes the release of endorphins, which in turn promotes relaxation and improves mood.
Even a gentle stroll can help calm the brain and help you see things more clearly.
Indeed, mindfulness and meditation facilitator Aisling Quigley says walking is one of the best ways to clear your mind, and is also highly effective at easing anxious thoughts.
“Mindful walking is an opportunity to give yourself a bit of a break from the constant mental chatter that can sometimes feel like it’s on overdrive,” Quigley tells Body+Soul.
“Physical activity is a well-known stress reliever. But you don’t need hours in the gym to benefit. In fact, researchers have shown that as little as 20 minutes of consistent low- to moderate-intensity activity, such as a walk, can improve mood and boost energy levels.”
7. It’s an all-rounder
For Flow Athletic owner and director Ben Lucas, who was very stressed during lockdown due to the closure of his gyms, walking was particularly helpful during this period, not just for his physical health, but also his mental health.
He, too, encourages his clients to get into the habit.
“Walking is helpful for weight loss and sleep, as it is gentler on the body. I recommend increasing daily low-intensity movement to all my clients as, especially if you are stressed, high-intensity [exercise] may spike your cortisol and affect your sleeping patterns,” Lucas tells Body+Soul.
“It improves your cardiovascular fitness and endurance, and helps manage conditions such as hypertension, high cholesterol and similar lifestyle conditions. It can also help improve bone density and balance.”
How to make mindfulness part of your daily trek
Mindfulness and meditation facilitator Aisling Quigley shares her top tips.
- Make a conscious effort to stay present to your five senses: sight, sound, touch, smell and taste. Sometimes if you’ve been on the same walk many times, you forget to pay attention. Try to approach your walk with a beginner’s mind – pay attention to the changing of the seasons, the colours of the sky and to the different wildlife you encounter, for example.
- Go slowly. Notice when you have increased the pace and where your mind was in that moment: was it planning about what needs to be done today? Were you caught up in thoughts? When you notice the change in pace, take a deep breath and consciously slow down again.
- Set an intention to stay in the moment for a set amount of time – whether that’s five or 30 minutes is up to you. In that time, try to notice things such as: the ground supporting your feet, the muscles used as you walk, breathing in and out and how your breath changes and flows.
- Try to stay in the moment. Your mind will wander, and that is normal. But when you notice you’ve become caught up in the mental chatter again, take a deep breath and bring your thoughts back to the present.
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