When I got a massage a couple years ago, the massage therapist asked me whether I run. I said no but that I walk a lot. She wasn’t surprised—apparently, my calf muscles are strong.
Walking has always been a big part of my life. When I was growing up, I went for daily walks with my mother. We’d walk along the shopping street near my parents’ house or the path next to the Ottawa River, talking about everyday life and plans and dreams for the future.
I also walked to school most days with a friend. The walk to our high school took around 30 minutes, going up a hill for the last part. When I go back to Ottawa to visit, my friend and I often go for a long walk towards downtown (walking about 45 minutes each way), catching up on life and discussing books and movies and music.
I’ve continued the walking habit when I’ve been living on my own and working remotely. I try to go for a short walk on my lunch break and almost always go for a walk when I’m done work for the day. This helps me step away from my laptop and clearly mark the end of the workday.
I feel that walking is an underrated form of sustainable transportation. In this post, I explore some of the reasons that I walk and the benefits of walking.
Reasons for walking
Walking is healthy for you and healthy for the planet! Here are some of the reasons that I walk.
Walking is good exercise
Choosing to walk somewhere instead of driving or even taking public transit builds exercise into your day. The Canadian government recommends that adults are active at least 2.5 hours per week, and that physical activity can include walking. Walking is a low-intensity workout, but try walking briskly to increase your heart rate.
Walking has multiple health benefits, including helping maintain a healthy body weight, strengthening the heart and other muscles, and protecting the joints.
Walking is free
Unlike most other forms of transportation, walking is free! You don’t need to worry about paying for gas, public transit fares or a bike share membership (of course, if you have your own bike, that’s a different story). The only exception is if you end up stopping to shop or get a takeout coffee along the way.
Walking is a zero-emissions form of transportation
Did you know that nearly 50% of trips in Melbourne, Australia that are between 400 metres and one kilometre are done by motorized vehicle? Many short trips can be done by walking!
Walking does not cause any air pollution or noise pollution. When you choose to walk, you are helping improve air quality and cut down on greenhouse gas emissions, traffic and noise from vehicles.
Walking helps improve mood and mental health
Walking provides a change of scenery. It gets you outside, active, away from screens and potentially in the company of other people.
Personally, walking helps me calm down, improves my mood and gives me time to think (it really is true that good ideas come to you while you’re doing something else, such as walking).
The science backs this up: Spending time outdoors can improve your sleep through influencing your internal clock; help with mental health conditions like anxiety and depression; and improve focus, creativity and problem-solving.
Tips for walking
We all know how to walk. But here are some tips for adding walking into your routine.
- Combine walking with activities that you’re already doing, like running errands
- If you’re taking public transit, get off a couple stops early
- If you can’t manage a long walk, try a few short walks throughout the day
- Try walking with friends or a walking group to make it more fun and create accountability
- Walk in a safe, well-lit location and tell someone where you’re going if you’re walking on your own
- In bad weather, try walking on a treadmill or at a shopping mall or doing walking workout videos (I like the videos by Walk at Home)
- Check these tips for selecting walking shoes
- Try using a pedometer, fitness tracker or walking journal to record your steps or distance walked
- Drink plenty of water before and after your walk
- Dress for the weather, whether that means wearing layers or sunscreen
- When it’s hot out, try walking in the early morning or evening
- Wear bright colours, a reflective vest or a light if you’re walking at night
Why do you walk?
I walk to improve my physical and mental health, save money and reduce the environmental impact of my travel around the city.
I want to know: Do you walk a lot? Why or why not?
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