Did you know May is National Walking Month? Walking is a simple yet effective way to boost both your mental and physical health. It's a low-impact exercise that can be done anywhere, at any time, without the need for special equipment or gym membership.
It’s well known that walking regularly has been shown to reduce stress, anxiety, and depression, as well as improve mood and overall well-being, but did you know walking can also help with body confidence? [1] It's a great way to get moving and increase physical activity levels without feeling overwhelmed or intimidated. Walking can help you feel more comfortable in your own skin and improve your self-esteem. It's also a gentle form of exercise that can be incorporated into your daily routine.
If you find it’s more difficult to head out for a stroll because you have a disability or health condition, Ramblers has tons of information on how to approach this exercise and enjoy the benefits of active travel.
Walking for Mental Health
Benefits of Walking for Mental Health
Walking is a simple and effective way to improve your mental health, benefits include:
Reduced symptoms of anxiety and depression
Improved mood and self-esteem
Increased feelings of relaxation and calmness
Improved brainpower and memory [2]
How Walking Affects the Brain
When we walk, our brain releases endorphins, which are natural feel-good chemicals that can help to improve our mood and reduce feelings of stress and anxiety.
Walking can also help to improve memory. Studies have shown that regular walking can increase the size of the hippocampus, which is the part of the brain responsible for memory and learning [3].
Walking and Stress Management
When we are walking, our body releases tension and stress, which can help to reduce feelings of anxiety and improve our overall mood [4].
Studies have shown that regular walking can help to improve the quality and duration of sleep, which can help to reduce feelings of stress and improve overall well-being [5].
Body Confidence and Walking
How Walking Can Improve Body Confidence
Walking can improve your body confidence by reducing stress and anxiety. Stress and anxiety can negatively impact your body image, but walking can help you reduce these feelings and improve your mental health.
When you walk, you can focus on how your body feels and what it can do, rather than how it looks. This helps develop a more positive relationship with your body and improve overall body confidence.
Walking can be a mindful exercise that allows you to focus on your body and surroundings. This enables connection with our body and nature which improves overall well-being.
How long should we walk for?
That depends on where we start! We all have different physical and mental needs which may prevent us from walking as much as we'd like or as far as we like, or sometimes at all.
Walking does not have to be far, and could start in your own home. So walking for people with mobility disabilities may mean starting with small distances and building up gradually over time.
For people with mobility disabilities, it may be possible to walk or move with the use of assistive devices, such as wheelchairs or walkers [6]. We must work to break down the barriers to active travel, such as traffic and ground conditions, to help promote the development of supportive environments for walking for individuals with disabilities.
Getting Started with Walking
Walking is a simple and effective way to improve your mental health and body confidence. Here are some tips to help you get started…
3! Setting Realistic Goals
When starting a new walking routine, it's important to set realistic goals that fit your current fitness level. Start with short walks and gradually increase the duration and intensity over time. You can use a fitness tracker or smartphone app to track your progress and set goals for steps taken or distance walked.
2! Choosing the Right Walking Gear
Wearing comfortable and supportive shoes is essential for a safe and enjoyable walking experience. Choose shoes that fit well and provide good arch support. Dress in comfortable clothing that allows for easy movement and breathability. Wear reflective clothing or accessories to increase visibility if you plan to walk in the early morning or evening.
1! Finding Walking Partners
Walking with a friend or family member can make the experience more enjoyable and provide extra motivation to stick to your routine. You can also join a walking group in your community or participate in charity walks to meet new people and support a good cause.
GO!
You can join team Dare on one or more of our 'Walking with Body Confidence Coaching' sessions scheduled on:
Monday 15th May 2023
Monday 19th June 2023
Monday 17th July 2023
To take part e-mail us at team@ldndares.com
However you choose to include walking in your life, by following these tips, you reap the body confidence benefits and can strut down the street with style!
[2] https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
[3] https://www.wellandgood.com/walking-improve-brain-health/
[6] https://www.cdc.gov/ncbddd/disabilityandhealth/features/physical-activity-for-all.html
Author Zoe Bush
Ldn Dares Marketing Officer