5 Amazing Reasons To Walk Today
Cognitive recovery, emotional regulation and breakthroughs
One walk a day keeps the doctor away
The theme this year for Mental Health Awareness Week (MHAW) is “Movement: Moving more for our mental health”. This is the first in a series of mini posts to support MHAW which begins on Monday 13th May.
If you live in Cambridge you can join my Breathing Breaks pilot here. A mini 30 minute group session (fully funded onsite at the Cam Uni West Hub. ) to practice a simple breathing technique to reduce anxiety and calm heart rate - new research shows heart rate variability strongly influences psychological resilience.
About a month ago I was in one of those low moments. Melancholy, bit sad, bit depressed, low mood. It’s normal that we feel this way sometimes. Over the years I’ve learnt that as soon as I notice this feeling I need to adjust something, otherwise it stays and I feel worse for longer.
This time around I decided to spend one morning walking in nature on my own. I packed a hot drink and stepped into the spring sunshine. I saw the blossoms, heard a woodpecker, looked at the water as it flowed down the stream and chatted to people I met on my way. I dedicated my attention to the walk.
The outcome? I felt a bit better afterwards, nothing dramatic, peaceful (and hungry!). However, the morning after I noticed something had shifted. The black cloud was clearing, some rays of sun were peaking through the clouds in my head. This was a significant reward for one mornings walk. It was also a reminder that often the benefits don’t appear immediately and perhaps it was easy for me to underestimate the true value of longer walks in nature and the benefits of mini daily walks in general.
The benefits of walking are supported by over 150 studies including;
Mood enhancement
Cognitive recovery - easier to focus afterwards
Reduction in the risk of depressive symptoms
Reduced risk of heart attack and stroke
Widen perspective - vital for breakthroughs
Improved longevity
How to optimise the benefits of a walk today
Book a dedicated time to do your walk into your calendar. Mine is booked in for 3pm everyday Mon - Fri. Visual reminders are powerful ways to change behaviour.
Have a clear location you will walk to - I do a lap of the local park OR walk to a shop to pick up a ‘reward’ which the last few days has been a pink grapefruit or mini bar of dark chocolate. Our chimp brain is strongly motivated by edible rewards.
To optimise the restorative benefits of your walk no phone, no podcasts. Let the biofeedback of nature (the sights, smalls, sounds) return your attention to the present and reduce any background stress - you can always listen to a podcast AFTER doing the first 10 mins naturally. I find it easiest to leave my phone at home for this walk.
If you notice yourself looking at the ground as you walk, this is often a sign of lots of thoughts. Its normal to experience this sometimes. As soon as you notice you are doing it, bring your head up and look for one part of nature in your eye line - tree, flower, cloud, etc.
Smile at one person. 9/10 times they will smile back. It’s a small act that is surprisingly heart warming. In some way we feel connected to the wider world. I do this everyday and what I find startling is that even when I don’t really feel in the mood to do it, it only takes 2 seconds and I always feel better afterwards.
“In any given moment we have two options: to step forward into growth or step back into safety.” — Abraham Maslow
You are a good person, doing your best. That’s the most each of us can do.
P.S - Studies Show Self-Compassion is the Motivator You're Missing here