Health & Wellbeing
The Benefits of Walking
Walking is one of the simplest and most effective ways to boost your health and wellbeing. Whether it’s a brisk walk to work, a family stroll in the park, or a challenging tramp in the countryside, walking offers a host of benefits for your body and mind. As Alf West, an 87-year-old member of Alton Ramblers, puts it:
I like walking because it gets me out of the house and for the exercise. And I like the company, and it’s good for my health. Basically, that’s it in a nutshell!"
Walking for health
Walking is a gentle, low-impact exercise that strengthens your heart, tones muscles, and helps maintain healthy bones. It reduces the risk of serious conditions such as heart disease, diabetes, and stroke. Walking regularly can even help you manage your weight and boost your immune system. Dr. Hugh Bethell of Cardiac Rehab explains:
Walking is easy, can be fitted into our daily lives and needs no special skills or practice. Most of us take to walking with the greatest ease and pleasure. Walking can be done at any intensity (speed) and most of us can do it as often as we like, and for long periods, if we please. It builds physical fitness, with benefits for aerobic endurance, lower body strength and balance."
To truly feel the benefits, Dr. Bethell suggests aiming for a pace that makes you slightly out of breath – "enough to talk, but not sing!"
Mental health and walking
The mental health benefits of walking are just as significant. A walk can help reduce stress, lift your mood, and keep depression at bay. Spending time outdoors, especially in nature, enhances these effects. Sally Thomas, wellbeing coach, emphasises this connection:
Walking really packs a punch for your wellbeing. It’s proven to help reduce stress, boost your mood and keep depression at bay. Getting out in nature, even for a short time, can be a pure tonic to the stresses of everyday life. A chance to put down your constantly demanding devices for a while and start to engage with what is around you. Many research studies have been conducted into the benefits of being amongst trees and they repeatedly demonstrate a reduction in anxiety, confusion and fatigue as a result of being in woods and forests. In Japan they caught on to the benefits of ‘forest bathing’ many years ago and other countries are now following suit. The NHS is rolling out social prescribing – where a visit to your GP could result in being signposted to a walking group rather than being handed a prescription."
The social benefits of walking
Walking with others makes the experience even more enjoyable and rewarding. George Longland, a local walking and running coach, explains:
Walking is not just the poor cousin of running. It’s an incredible way to build stamina, improve mental health, and connect with others. Whether it’s with a friend, family member, or as part of a group, walking can strengthen bonds, offer support, and provide a social outlet. It’s low-impact, so you can enjoy it for longer, and it’s a perfect way to connect with like-minded people while reaping the physical and mental health rewards."
Whether you join a walking group or just walk with a friend, the social aspect is a key component of walking’s benefits. In Alton, there are several walking groups to suit various fitness levels, including Walking for Health, Alton Ramblers, and more. It’s a great way to meet new people, share some conversation, and enjoy the outdoors together!
Ann Cleaver, founding member of Alton Wellbeing Walks, says:
I've been walking distances from a very young age, so it's something I've always done. When I saw an appeal from EHDC for walk leaders in the local paper in the year 2000, I volunteered, did the training and started leading. The first walk was from Chawton, where I lived then. I had just lost my husband to cancer and walking helped: it got me out, meeting other people, getting exercise and being in nature. I can't believe it's been going for nearly 25 years!"
Walking with children
Walking is an ideal way for families to spend quality time together. Not only does it promote physical health, but walking helps children connect with their surroundings and stimulates brain development. Tanya Braun of Living Streets explains:
Whether families choose to walk to school or take a stroll in a local park, walking is a great way to spend quality time together. It’s brilliant for children’s mental and physical health – research shows that engaging the senses on a walk can support child brain development. It’s not just about the immediate benefits, however, by ditching the car in favour of a walk, people in Hampshire can also improve road safety and protect children’s lungs by reducing pollution."
To make family walks even more fun, try this Family Activity Booklet or the Scavenger Hunt for Kids.
Take the first step
Walking is an easy, cost-effective way to transform your health and wellbeing. Whether you’re looking to reduce stress, improve your fitness, or simply spend more time outdoors, walking is the perfect solution.
So, grab a waterproof coat, lace up your shoes, and take that first step. Whether you’re walking alone, with family, or as part of a group, you’ll soon discover the many joys of walking
– and the lasting benefits it brings.