The Wondrous Adventures and Health Benefits of Walking -

This world-wide pandemic has shown us that things may never be quite the same. However, one thing that hasn’t changed is our ability to get out there and walk – safely of course. Walking can be a wondrous adventure and the health benefits of walking are substantial, especially now during this global crisis. . However, before we get into the health benefits, let’s take a look at the history and wonders of walking. Thoreau said it best…

Returning to the Hearth-Side

Henry David Thoreau once said that walkers nowadays undertake no persevering. “Our expeditions are but tours, and come round again at evening to the old hearth-side from which we set out”. He said “we should go forth on the shortest walk, in the spirit of undying adventure, never to return – prepared to send back our embalmed hearts only as relics to our desolate kingdoms”. According to Thoreau, “no wealth can buy the requisite leisure, freedom, and independence” that walking brings. He goes on to say that “it comes only by the grace of God”.

Thoreau felt he could not remain in his chamber for even an entire day without attaining rust. Thoreau goes on to say in his book, Walking, that if you are ready to leave your family and friends, and “never see them again – if you have paid your debts, and made your will, and settled all your affairs, and are a free man – then you are ready for a walk”.

Have times changed? I don’t think so. Even with the invention of the automobile, we still, for the most part, come round again at evening to the old hearth-side. However, how many of us really set out on a walk and view it as an adventure? A journey to behold? We walk with earbuds in our ears, listening to the latest tunes or focused on the problems or challenges of the moment. In Thoreau’s eyes, we definitely are not ready for a walk.

Why did we evolve into bipedal creatures? Was it so we could better see our predators and prey?

Human Evolutionary Development of Walking

Studies with chimpanzees have shown that walking on two legs instead of all four actually burns less energy. It is thought that human evolutionary development of walking on two legs versus walking on all four, like our chimpanzee ancestors, was due to the destruction of the forests owing to climate change. With few trees, it is better to scan for prey and predators in tall grass while standing. Once acclimated to existing on the ground, instead of the trees, upright walking was, therefore, used as the mode of transportation. When climate changes increased the distance between food availability, natural selection favored those who could walk the longer distances requiring less energy.

It is also thought that walking upright on two legs was important for survival, because one could use their hands to carry an abundant food supply or dwelling materials. However, it is now millions of years later and we don’t need to walk to obtain our food and dwelling materials, and the supermarket is just a few minutes away, so why waste time walking?

It is no surprise that walking has both physical and mental health benefits.

The Physical Health Benefits of Walking

Walking lowers blood pressure and LDL (your bad cholesterol).
It raises HDL (your good cholesterol) and it does wonders for your mood.
It strengthens the immune system.
Walking also reduces the risk of diabetes, heart disease, cancer, and stroke and it slows the aging process.
It even reduces your probability of catching a cold
Improves balance and coordination.
Gives you stronger bones.
Eases joint pain and stiffness
Boosts your energy.
Lowers your blood sugar.
Strengthens the heart.
Helps you maintain a healthy weight.

The Mental Health Benefits of Walking

Walking is a great relief for anxiety and depression.
Walking is a mood booster.
It increases self-confidence and self-esteem.
Walking improves memory and thinking.
Most of all, it reduces stress and adds years to your life.
Reduces the symptoms of ADHD.
Helps the nervous system become unstuck and out of the stress response that you see in trauma and PTSD.
Improves sleep.
Builds resilience.

Starting A Walking Routine

To encompass the health benefits of walking, start a walking routine. You should start at a low level and increase slowly. For example, you might start out walking 10 or 20 minutes a day and then increase it. The typical daily walk is usually between 20 to 60 minutes. You can break down the time and spread it out over the course of a day. For example, if you were walking 20 minutes a day, you could do 10 minutes in the morning and 10 minutes in the afternoon. Of course adjust it gradually. If you are dropping at your front stoop, as you have ended your walk, then obviously, you need to slow it down.

To determine how fast you are walking, divide the number of steps you are taking in one minute by 30, and that is your walking speed in miles per hour. The faster and farther you walk, the more your body will benefit.

Mindful Walking

Walking can be filled with incredible experiences and should not be a chore. Practice mindful walking. Be aware of your internal feelings, thoughts, and sensations and then your environment. Begin your walk by focusing on your feet touching the ground with each step. How does the ground feel beneath your feet? Focus on your legs moving. What does that feel like? Next, bring awareness to your surroundings. What do you smell, hear, see, and feel. Perhaps you smell jasmine in the air and you see and hear a finch chirping. Maybe you feel happy and that life is quite beautiful at the moment. If your mind wanders away from the present while walking, acknowledge that it did so and then gently bring it back to your walk.

Walking Can Be a Wondrous Adventure

Walking can be a wondrous adventure. Have fun on your walk. Listen to music or walk with a friend or a dog. Take your camera and photograph the beautiful scenery and things you come across as you walk. Likewise, you could start a walking journal and write about your walking experiences. Vary your walk to make it more interesting. One of my favorite walks was walking through the woods of Vermont during Fall foliage because it was so beautiful, peaceful, and full of wonder. If I were there now, I would spend my entire day walking and enjoying the splendor. There are so many things that can make your walk more interesting. However, whatever you come up with, just get out there and walk!

Thoreau felt there was little appreciation of the beauty of our landscape and few men were attracted strongly to nature. Therefore, let’s prove him wrong by getting out into nature, walking, and soaking it all in.

Have you had some exciting adventure walks? Comment below and let me know, I would love to hear about them. My dream is to walk in the English Countryside seeing the beautiful limestone dwellings and small villages. Likewise, it would be so very peaceful to walk through the Black Forest in Germany. I would love to breathe in the fresh air and be in awe of the vast panoramic views. Of course there is always the Camino de Santiago. I am afraid not for me in this lifetime. However, I understand it is quite the adventure. Have any of you walked the Camino?

Above all, I wish you all happy walking adventures!

If you would like to read more about the benefits of walking, check out Briana Steinhilber’s article on “Why Walking is the Most Underrated Form of Exercise” at Why walking is the most underrated form of exercise (nbcnews.com)