You may be wondering what it is…? Dr Thomas Frieden, a former director at the Centers for Disease Control and Prevention, says it’s WALKING - and April 3rd is National Walking Day!

At the beginning of a new year, many people think about what will make their lives better. Maybe it’s one or all of the following:

• Taking physical exercise
• Making time to switch off
• Getting a better diet.

So, I’m starting with a walk. During the summer this was a much easier task, but when the weather changed dramatically with the snow, ice and wind, it was a different matter altogether. This is usually when the excuses start…

This year I decided that on bad weather days I would use my cross trainer (believe me, it’s not a pretty sight first thing in the morning.) But as soon as you have completed your session, the feel-good factor kicks in. I am blessed to live near a canal, and a walk along it changes how I feel. I take myself to a place where the world is good.  

I often have music playing while I walk, which takes my mind off the effort of doing it. Time seems to pass quicker too.

I know that walking has helped my well-being; I can think more creatively, my mood improves, and I gain a truer perspective on what’s going on. Have you ever said, “I’m off for a walk, to think it through …?” 

We problem-solve while we walk and so often when you return from a walk, you have the answer.

When you walk, your body changes. I know my heart rate increases, as does my breathing rate, to provide more oxygen to my lungs — but it makes our brain more resilient too. Inactivity means less muscle volume and less muscle strength in our bodies. The brain starts to wither. When we walk, molecules produced in our muscle leak into our grey matter and facilitate resilience in the brain. One molecule helps the blood network in our brain to grow, supporting our brain cells.

We all know that we should walk more and that a simple walk of 20 minutes can reduce preventable health conditions. What’s interesting is that we find excuses not to walk.

You can have results or excuses, but you cannot have both.

What I love about my walk is the sounds I hear and the things I see; nature helps me be more mindful. It’s about being in the present moment and staying present for as long as you can. It creates a feeling of connection.

In an analysis of 1,252 people from different backgrounds across the UK, it was reported that walking somewhere green — even if it’s just the local park for five minutes — helps improve your sense of wellbeing and lowers the risk of mental illness. I feel doubly blessed that adding the water element to my natural landscape, combining the green and blue, has increased my well-being even further.

I love to see the light reflected off the water; exposure to it increases the hormone serotonin, known as the happy hormone. The more light you see, the happier you start to feel.

Or how about putting on your waterproof and wellies and playing in the rain? Again, it’s proven to lift your mood. It certainly works for me when playing with my 5-year-old granddaughter!  

Occasionally it’s good to walk and not take your tech with you. I know I have my phone in my pocket but that’s mainly for safety. Another benefit of walking is that it beats the cravings and addictions (in my case, the love of eating chocolate…)

My favourite time on my walk is when I get to sit on the bench and look out to the hills. It’s a way into the walk but a beautiful spot and l can close my eyes and wonder for a few moments. My nose can take in the smells of the countryside.

There are times when we all need to tune into our senses while out walking. Sometimes I just want to stop and meditate for a while, do some paced breathing where I inhale through my nose and exhale through my mouth in time with my steps. This type of walking aligns mind, body, and heart. I tend to walk further and start to feel refreshed. Gaze beyond the rolling hills, across the fields and past the clouds. Look ahead as far as you can, and this will help with your mental health. This kind of gazing will boost your vista vision. It’s so restful and restorative for your eyes and mind.  

Some of us tried the #try20 challenge last year. I personally felt better within a few days. Yes, parts of me did ache, but overall it was a positive move. Now I want to be as fit as I can be for this year’s challenge on the 3rd of April 2024.

Let’s celebrate together and be the best version of ourselves. Get some exercise, clear our minds, and go exploring. Walking for a charitable cause is fantastic and I back it 100%, but also…

I walk for another good cause and that’s ME! So I’m going to take the ‘wonder drug’ this year. Will you join me in the journey?

Thornfields primary care training experts offer workshops on this topic – why not invest in yourself this year, and enquire about our courses on Resilience and Self Care and Wellbeing