Going for a stroll
I’ve never really liked exercise, though I know the benefits and usually do feel better for having done some. Given the choice, I usually opt for the exercise bike whilst watching the football on TV, a Youtube video or the occasional hula hoop session. However, now it’s warmer and the flowers are blooming and trees are turning green, being outside is much more tempting.
Things like running, triathlons and ‘real’ cycling are just not for me, but walking is a simple and free way to boost our physical and mental health. You can do it around a town, city, a park or get out into the woods and fields of the countryside. It can be for 10minutes or a few hours – whatever you can fit into your schedule and level of fitness.
I live in a town with few gardens, so it’s not the prettiest of places to walk around (I do miss the river I used to work next to), so if I want a picturesque walk, I need to get in the car which makes more of a ‘thing’ out of it. However, even in built up areas, there are still things to notice that we probably never pay attention to.
This is why, this week’s subscriber’s bonus, I’ve created a walking meditation. It’s only a few minutes long, so can be used on the return from the school run, walking to the shops, the station or to the office – or even just around your own garden. Combining fresh air, a short walk and some mindfulness can give us all a huge wellbeing boost.
Walking can help us with our physical and mental wellbeing.
Walking increases your heart rate which means more oxygen and nutrients get to your muscles. This is also true for the brain and this is associated with improved cognition, focus and attention. These benefits are seen immediately after the exercise, but if you stop your regular exercise they fall away again.
When we make walking (or any exercise) part of our daily routine, then this leads to lower levels of systemic inflammation. It also stimulates the Vagus nerve which has a powerful anti-inflammatory effect.
After a walk/exercise we often feel good and this is because the brain releases endorphins and dopamine which produce feelings of pleasure and wellbeing and are associated with reduced anxiety and sensitivity to pain.
Some of you might already love exercise, so if you do, let us know what type you like and any tips you have for getting motivated into doing it.
If you’re a reluctant exerciser like me, I’d like to set you the challenge of exercising 10 times in 14 days, ideally for 10minutes or more. Write down how you feel before you do the exercise and how you feel after. Do you notice a difference? As time goes on, do you find it easier to exercise? It doesn’t need to be anything huge, just a 10minute walk will do. Try the walking meditation and see how that can help.
