Let your mind wander

Walking is good for your mind as well as your muscles. It helps to tackle stress, boost brainpower and even combat depression

Walking is fast becoming a real health craze. It burns calories, firms your bum and thighs, is low impact so won't hurt your joints, and, above all, it's free. No wonder celebrities and their personal trainers are ditching sweaty gyms in droves in favour of a brisk stroll in the fresh air. But the even better news is that the benefits of walking aren't just physical. There's increasing evidence to show that stepping out regularly can improve wellbeing, reduce stress, relax your mind and even boost your mood.

So whether it's by taking a quick stroll in the sand or a leisurely wander along the coastal path, it's time to start making strides.

Stroll through history
Today's sedentary lifestyle conflicts with what we're cut out for both physically and mentally. Our bodies and brains are designed to walk
many miles every day, just as our ancestors would have done. ‘Research has shown that walking in an environment that has water, trees and open space promotes the greatest feelings of wellbeing, and this goes back to our ancestors roaming the plains of the savannah,' explains Dr William Bird, GP and strategic health advisor for Natural England.

‘Walking along a coastal path, for example, is so enjoyable because deep inside the most primitive part of your brain, you recognise there's water available and you feel safe being able to look down on the surroundings.'

Even in our more recent history, walking has gone hand-in-hand with thinking. Philosophers from Aristotle to John Stuart Mill have regularly used an amble to inspire thought, while religious pilgrimages throughout the ages have inextricably linked walking journeys with gaining spiritual enlightenment. 

Walk back to happiness
An invigorating walk by the sea is enough to banish everyday blues but, increasingly, health professionals are realising that walking can tackle more serious conditions, too. ‘Research has shown that physical exercise, including walking, can be as effective as medication for mild to moderate depression,' says Dr Marcus Roberts, head of policy at Mind, the mental-health charity.

‘A study that Mind conducted found that 88 per cent of people saw an improvement in their mood after walking in a country park. While walking on the beach, for example, shows us that the world goes on and the waves keep crashing whatever we do, and this gives us a sense of perspective on our problems.'

Walking certainly helped 33-year-old Kathrin Atkinson, from Barrow-in-Furness, Cumbria, to beat depression. When she moved down to London, she found herself in a very stressful job, working 13-hour days, six days a week, and burning the midnight oil by entertaining clients. ‘I became more depressed and suffered from anxiety. One morning it hit me like a brick and I felt suicidal,' she explains. ‘I took antidepressants but felt they weren't treating the underlying problems - they were just an emotional Band-Aid.'

Kathrin moved back to Cumbria to recuperate and it was here that she discovered the therapeutic value of walks in the countryside and along the coast near her home when she joined a local Mind walking group. ‘Walking energises me. It also helps me feel more centred and quietens the mental chatter,' she says. ‘It's a very meditative process. I've spent a fair amount of time watching the waves. I like to feel the power in the wind, too - it blows away negative feelings.'

Walking groups are particularly useful because they're great for socialising - a real hurdle to overcome for people suffering from depression, stress or anxiety. ‘If they're walking, the silences aren't difficult. It provides that first step to interaction,' explains Marcus Roberts. ‘We're not saying walking should always be used instead of drugs and psychotherapy, but it can work alongside.'

And the best thing is that, unlike many medications, the side-effects of walking are all positive. It makes you fitter, boosts confidence, builds social relationships and lifts your mood. As Kathrin puts it: ‘Going for a walk is the best medication anyone could take.'

Clear your head
It seems that Aristotle may have been onto something, as science now backs the idea that taking a stroll boosts brainpower. ‘If you're focused on something important but dull, such as working at a computer, your brain gets tired,' explains Dr Bird. ‘Studies show that going for a lunchtime walk restores our concentration levels.

Zap that stress
Taking a stroll can also prevent you from dwelling on negative thoughts, and many people use walking to relieve stress. In Cornwall, yoga instructor Andrew Moon (www.athayoga.co.uk) takes this one stage further by leading walking meditation groups along the coastal path. ‘Concentrating on the scenery and the sensation of the sea breeze gives our minds a break,' he says.

How to get the best from walking
● Set targets ‘Start by setting a very achievable goal - just five minutes a day - and gradually build this up. The aim is to be walking for 30 minutes five times a week, but this can be in ten-minute chunks if you prefer,' says Dr Bird.
● Wear a pedometer If you have a sedentary office job, you will be doing only around 3,000 steps daily, but you should be doing 10,000 - see if you can boost your count.
● Walk tall ‘Hold your head up high and stand upright, so you breathe properly,' advises Dr Bird. Let your arms swing but back and forth, not across your body.
● Vary your speed ‘Walk fast enough to get your heart rate up,' says Dr Bird. ‘Walking also helps your metabolic fitness, boosting your immune and musculoskeletal systems, but neither of these need you to walk fast.'
● Join a group Dr Bird started the concept of health walks - there are now thousands across the UK (www.whi.org.uk).

Pick a style to suit you

● Beach walking Soft surfaces, such as sand, require more energy to walk on, as your muscles work harder to push away from them. Their uneven nature also improves balance and coordination.
● Rambling Studies show that people walk faster and for longer when they're out hiking in the countryside than when they're stuck on a treadmill.
● Hill walking Steep inclines get your heart racing and will burn more calories.
● Power walking This is great aerobic exercise as it really gets your heart rate going.
● Nordic walking Holding ski-like poles, you use your arms more, increasing upper body strength.

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