The Benefits of Walking + 4 Ways to Get Started & 6 Ways to Make it Fun!

If you were to ask me, one of my favorite things to do…it might just be walking. I have a special relationship with this “sport”. 

Throughout my life, I have explored different locations, learned about the community I live in, made new connections, strengthened existing relationships, and found ways to decompress, all on foot. 

Walking helps me generate new ideas, and gets my creative juices flowing…

And, if you know me…you know my brain functions best, when I am moving, but, you don’t have to take my word for all of these benefits, some research supports these effects too.  

Below are just some of the ways that physical activity, including walking, can support both our physical and mental health, along with some tips to get started and make it fun!

The Benefits of Walking + 4 Ways to Get Started & 6 Ways to Make it Fun!

Physical activity, including walking, can help:

• Decrease the risk for cardiovascular disease

• Lower blood pressure

• Improve cholesterol and triglyceride levels

• Manage blood sugar

• Keep muscles and bones strong

• Decrease the risk for some cancers

• Improve mood

• Decrease symptoms of anxiety and depression 

• Can help with creative thinking

• With sleep

• Can help keep our brain sharp

• Assist people in being more productive

It may even help us to live longer!

More so, if you enjoy walking with others-walking as a group has proven to have some additional benefits, and, walking in nature, even looking at nature, may help to reduce stress levels and stimulate thought process. It can also help someone to feel more connected to their community too.

But, perhaps, one of my most favorite benefits to walking, is that most everyone can participate, you don’t need special clothes, any equipment or any talent, and the cost to participate is free. 

Throughout my walking adventures I have had the opportunity to walk and get to know so many people of all generations, all walks of life(no pun intended-teehee), and of all abilities. 

So if you are interested in getting started in walking, here are some tips to get going and in some ways to make walking fun!!

4 Tips to Get Started in Walking:

1) Identify a day, time, and place to go!

• Pick a distance/time frame and pace that feels comfortable to you.

• Remember, you can always add on, as you get more comfortable

• Don’t make it too complicated- to make things easy- begin walking where you typically are- at work, school, your own neighborhood. If you have the desire to switch up the location- check out a different neighborhood, trail, or park. 

• Check the terrain before you go. Is it wheelchair or stroller accessible? What is the skill level?

2) Be sure you have comfortable shoes for which you can walk. 

• If you can, find a local footwear store that can provide a sneaker assessment, and offer recommendations on a comfortable and supportive walking shoe for you!

3) Check the weather and the light:

• Dress in layers on a cooler day, and have sunglasses and hats available on warmer days.

• Wear clothes that other people can be sure to see you-especially when there is not a lot of light.

• Consider wearing reflective clothing, or carrying or wearing a light.

4) Consult your doctor to make sure it’s a safe activity for you.

• As with beginning any new physical activity program, be sure to consult with your physician or healthcare provider to make sure it’s a safe activity for you to do. 

6 Ways to Make Walking Fun:

1) Try a different route:

• Walk in a different neighborhood

• Get out and explore a new trail or park

2) Make a game of it:

• Do a scavenger hunt, go geocaching, participate in a Pokémon go mission.

3) Have fun with chalk:

• Show off your art skills for people to see

• Engage others by writing open ended questions, and leaving a piece of chalk for them to respond

• Share some fun riddles or jokes

• Draw a hopscotch or obstacle course

4) Try a different way to get from point A to point B:

• How many different ways can you think of getting from here to there?

  • Perhaps hopping, skipping, walking lunges, side or backward stepping, high knee marches, traveling squats?

5) Pick your playlist:

• Au natural-enjoy the sounds of nature around you

• Enjoy your favorite music/podcast.

• Strike up a conversation and talk!

6) Get social:

• Say/wave hello to others, or give them a grin- for you never know what just might come of that.

• Grab a buddy/a co-worker, some family members, or have a walk and talk with friends

• Participate in a walking group

• Join a walking tour

What do you enjoy most about walking, or what tips do you have for adding a little fun into walks?

Please feel free to share your thoughts in the comments below!

Neighborhood obstacle course/hopscotch. So fun!!

References:

1. U.S. Department of Health and Human Services. 2008 Physical Activity Guidelines for Americans. Washington, DC: U.S. Department of Health and Human Services; 2008.

2. McKinney J, Lithwick DJ, Morrison BN, Zazzari H, Isserow SH, Heilbron B, Krahn AD. The health benefits of physical activity and cardio respiratory fitness. BCMJ. 2016; 58(3):131-137.

3. Oppezzo M, Schwartz DL. Give your ideas some legs: The positive effect of walking on creative thinking. Journal of Experimental Psychology: Learning, Memory, and Cognition. 2014; 40(4): 1142-1152. doi: 10.1037/a0036577.

4. Coulson JC, McKenna J, Field M. Exercising at work and self‐reported work performance. International Journal of Workplace Health Management. 2008; 1(3): 176-197. doi:10.1108/17538350810926534. 

5. Hanson S, Jones A. Is there evidence that walking groups have health benefits? A systematic review and meta-analysis. Br J Sports Med. 2015; 49: 710-715. doi: 10.1136/bjsports-2014-094157. 

6. Gladwell VF, Brown DK, Wood C, Sandercook GR, Barton JL. The great outdoors: how a green exercise environment can benefit all. Extreme Physiology & Medicine. 2013; 2(3). doi: 10.1186/2046-7648-2-3.

7. Pasanen T, Tyrväinen L, Korpela K. The relationship between perceived health and physical activity indoors, outdoors, in built environments, and outdoors in nature. Applied Psychology: Health and Well-Being. 2014; 6(3): 324-346. doi: 10.1111/aphw.12031.

8. Berto R. The Role of Nature in Coping with Psycho-Physiological Stress: A Literature Review on Restorativeness. Behavioral Sciences. 2014; 4(4): 394-409. doi: 10.3390/bs4040394.

9. Leyden KM. Social capital and the built environment: the importance of walkable neighborhoods. American Journal of Public Health. 2003; 93(9): 1546-1550. 

10. Zuniga-Teran A, Orr BJ, Gimblett RH, Chalfoun NV, Guertin DP, Marsh SE. Neighborhood design, physical activity, and wellbeing: applying the walkability model. Int. J. Environ. Res. Public Health. 2017; 14(76). doi: 10.3390/ijerph14010076.