Why you should get walking briskly to support your mind

We all walk, but there is walking, and there is walking!

Here, I share some of the benefits of walking, how to get more from it and how you might build more movement into your day.

The connection between physical and mental wellbeing

We are all aware that exercise helps us to stay physically fit. Regular physical activity is also associated with benefits for both physical and mental health. Walking can be one accessible way to become more active, without necessarily needing a gym or structured exercise programme.

Taking it one step at a time

Not everyone has the stamina, however – or mindset yet – to exercise three or more times a week. Often because they associate it with going to the gym or doing something far more rigorous than walking. They may talk themselves out of it, get distracted or just believe they have better things to do. Not everyone is passionate about exercise.

But walking is exercise - and brisk walking, if you are physically well to do so, can be a way to gradually increase your activity levels. I've recently been talking to clients about interval walking - walk leisurely for five minutes and briskly for one minute to build up the stamina and interest. As this starts to feel more manageable, one minute could become two and so on.

The potential benefits of regular walking

Regular physical activity such as walking can contribute to:

• physical fitness
• mental wellbeing
• better sleep
• managing stress
• maintaining a healthy weight
• reducing the health risks associated with inactivity.

How to get the most out of walking

To go a step further, you could try walking mindfully, perhaps alone.

Observe what is around you, take in the sounds, the smells, the feeling of your feet on the ground as you walk. Enjoy your surroundings. Be mindful to take your walking to another level.

How much should you walk?

Current UK guidance recommends that adults aim for at least 150 minutes of moderate-intensity activity each week, although any amount of activity is better than none. Brisk walking can count towards this.

Rather than focusing on a particular number of steps, you can use the ‘talk test’ to judge intensity. During moderate activity, you should generally be able to talk but not sing.

If that feels like a lot right now, you don't have to do it all at once. Building up gradually can make walking easier to incorporate into your routine.

Making walking part of your routine

You might choose a morning walk, a lunchtime break or several shorter walks throughout the day. Activity doesn't have to happen in one long session, so think about where walking could naturally fit into your existing routine.

Perhaps you could walk part of your journey to work, take a stroll during your lunch break or head outside for a short walk when you would usually spend time sitting.

Walking is free, accessible to many people and easy to build gradually into everyday life. If you're currently inactive, even starting with a shorter walk can be worthwhile.