Regular physical activity or playing sports is excellent for your fitness and mental health. Walking is the simplest, most natural, and most complete way to get moving.
There are many opportunities and ways to walk on a daily basis to get to work or to do the shopping for 30 minutes a day, during leisure activities or as part of your weekly sport. Its preventive action is effective against the risk of many disorders and diseases (cardiovascular and respiratory, osteoporosis, muscle wasting and diabetes). It also perfectly illustrates all the benefits of exercise for mental health .
Feeling better after a good walk is a widespread sentiment. The effects on mental state are as beneficial as on physical fitness. Here are some reasons and tips for putting one foot in front of the other and repeating regularly!
What is the effect of walking on mental health?
By getting the body moving, walking has a positive effect on mental condition.
- It helps combat stress and relieves physical and mental tension. After a stressful day, going for a 30-40 minute walk helps you feel better and regain your energy. The vertical aspect releases tension in your upper body, which is reflected in an almost automatic psychological relaxation.
- Walking puts you in a good mood : an open posture, a straight back, a head held high, and a determined pace release endorphins, whose calming effect is similar to an antidepressant. People prone to panic and anxiety experience a reduction in their attacks through regular walking. Walking also helps oxygenate the brain and boost neural connections and memory. The senses are stimulated, and vitality circulates. Physical fitness contributes to good mental health, as the well-being of the body and mind are linked.
- Walking in a group can enrich your social life, as long as you stay away from the annoying people! In a friendly atmosphere, the feeling of physical effort diminishes or is even forgotten. People suffering from mental health problems often become more sedentary and withdrawn. Being part of a walking group not only allows you to get moving but also boosts social skills (self-confidence, self-esteem, communication with others), which has a positive impact on mental health and quality of life.
What happens in the body when we walk?
For Hippocrates (460 – 377 BC), walking was already the best medicine for man.
- It gently works all the muscles in the upper body, and the swing of the arms allows for muscle strengthening and back toning. The abdominals work, which is beneficial for digestion and transit. In the lower body, the glutes, thighs, nd calves are used.
- Although very young children sometimes start to walk temporarily on tiptoe , as they grow, as well as in active or sport walking, it is important to properly roll out the movement from heel to toe in order to protect the joints.
- Walking stimulates blood circulation. Â Like any physical activity, walking burns calories and aids weight loss when combined with a balanced diet. It supports heart rate, lowers blood pressure, and uses and lowers cholesterol. Finally, it improves lung capacity.
Which walking practices are most beneficial for fitness and mental health?
Walking is within reach of most able-bodied people.
There are a thousand ways to walk: strolling or wandering, hiking, power walking, or competing in sports. To best benefit from the health benefits of walking, moderate or vigorous intensity is recommended. Indeed, dynamic physical exertion is more important than the length of the route or the number of steps taken.
Here are 3 walking practices that meet these criteria: Nordic walking, hiking, and active or sport walking.
Nordic walking
Coming from Finland, it is the summer training of professional cross-country skiers.
According to a 2016 study, several million French people of all ages practice the Isis way of walking, propelling the body forward with the help of lightweight carbon poles, facilitating and accelerating the stride. The whole body works without damaging the knees and ankles. Enthusiasts often walk with friends, without supervision.
However, it is necessary to acquire the right gesture for sticking the poles and propelling yourself: too many practitioners hold their poles straight in their hands as foif r hiking when they should point them at the ground backwards via the gauntlet, open hand, or bend the elbows when the gesture should start from the shoulders. Propulsion is less effective if we make these two technical errors. It is also useful to learn the practice of ascending and descending to maintain the intensity of the walk, secure your steps, and avoid excessive effort.
Hiking
Hiking is walking for nature lovers, often in the mountains.
It primarily involves the lower body and lower limbs, and requires a cardio workout on the climbs. Hiking is defined as a walking activity lasting at least four hours, up to several consecutive days. Otherwise, walking remains a stroll.
Choosing the right footwear is essential (non-slip, ventilated, and waterproof). For tackling steep or uneven terrain, sturdy aluminum poles provide good support and prevent falls. Hikers hold them tightly, unlike Nordic walkers. Telescopic, they can be adjusted in height depending on the nature of the path. Note that while Nordic walking poles are always sold in pairs, you can buy a walking pole individually.
Hiking is perfect for reconnecting with yourself, reflecting, and calming mental turmoil. More and more people are attempting the Camino de Santiago, not necessarily or solely for the spiritual aspect, but also to escape the pressures of everyday life, enjoy beautiful scenery, and connect with others.
Active or sporty walking
This involves walking on flat ground between 1.5 and 2 km every 15 minutes, or between 6 and 8 km per hour.
This type of walking can be practiced both in the city and in nature. It engages the lower limbs and arms at the same pace as the legs. It allows you to exercise your heart and breathing. Practiced at a moderate pace, it is ideal for letting off steam and clearing your head. People who work can plan a half-hour of brisk walking 2 to 3 times a week, at lunchtime, to clear their minds and recharge their batteries.
Don’t hesitate to get out and about with good shoes to be comfortable and walk as much as you can. Mix things up; you’ll be pleased to see how well you can handle the road!
