As the days grow longer and the weather improves, there’s no better time to start enhancing your health with regular walks. It’s a free activity that can be enjoyed by yourself or with friends and whaanau. Whether you like strolling through local parks, walking along our city’s many riverside paths, or exploring nearby nature trails - walking offers many benefits for both your physical and mental health.
Physical Health Benefits: Walking is one of the most accessible forms of exercise, and it’s perfect for people of all ages and fitness levels. Regular walking helps improve cardiovascular health by strengthening the heart and improving circulation. It’s a low-impact activity that can also enhance muscle tone and flexibility, particularly in your legs, hips, and core. Over time, consistent walking can aid in maintaining a healthy weight, reducing the risk of conditions such as obesity, type 2 diabetes, and high blood pressure. Walking can also improve your bone density and balance, which is especially important as we age. It’s a gentle way to keep joints healthy, reduce the risk of osteoporosis, and lower the chances of falls and injuries.
Mental Health Benefits: The mental health benefits of walking are just as significant as the physical ones. Spending time outdoors in natural light boosts the production of serotonin, a hormone that helps improve mood and reduce stress. Walking can also stimulate the release of endorphins, which are natural mood lifters, making it an effective way to combat feelings of anxiety and depression.
Social Connection: Walking can also be a great social activity, offering a chance to connect with family, friends, or even meet new people. Whether you join a walking group or simply invite a friend for a walk, the shared experience will provide some focused time to chat and enjoy each other’s company. Having a companion to talk to while you walk can make the steps fly by.
Start off Slowly: If you’re starting out, walk slowly and just for a short distance (even if it’s just around the block) then gradually build it up. You can make it more challenging over time by increasing the distance you walk, the intensity (eg, up hills) and the number of times you do it each week.
Make It a Habit: The key to reaping the benefits of walking is consistency. Start by setting small, achievable goals—perhaps a 15-minute walk after dinner or a weekend hike in a nearby reserve. Gradually increase the duration and intensity as you become more comfortable.
Easy Ways to Fit in More Walking: Here are some simple ways to incorporate walking into your daily routine -
Whenever your destination is less than 1 km away, try walking instead of using the car.
Park the car further away. This could make it easier to find a parking space as well!
Taking the stairs instead of the lift.
Go for a walk while having a catch-up with a friend; you can still stop and have coffee along the way.
Get off the bus a stop earlier than normal.
Join a walking school bus.
Walk your dog (or your neighbour's) before or after work.
Explore the river paths with your tamariki. That way they’ll get some exercise too.
Springtime is the perfect time to start making walking as a regular part of your weekly routine. And you can keep it interesting by walking different routes. You never know what you’ll discover when you’re out and about.
So, lace up your walking shoes, step outside, and take full advantage of the longer evenings and fine weather. Your body and mind will thank you!