If growing up in the countryside has taught me one thing, it is the importance of being in nature. My childhood memories are filled with walks in the woods, mud fights and trips to the beach. Now living in a city, it is often very difficult to escape the hustle and bustle of everyday life and this can really take a toll on my mental health.

I often experience days of feeling slumped, stressed and sluggish. My motivation hits rock bottom and it’s a lot harder to look on the brighter side of life. I have found that a very simple fix for this is to go for a walk and in doing so, observing and being aware of your surroundings.

Exercise and your mental health

It is common knowledge that exercising is good for your mental health due to the physical, mental and social benefits. Getting your body moving and increasing your blood flow produces endorphins, your body’s “happy chemicals” that relieve stress and pain. Going to the gym or doing aerobic exercises, such as jogging, swimming and cycling, are proven to be effective in reducing anxiety and depression.

However, often we do not have the time (and admittedly, effort) to go to the gym or take part in a full aerobic workout. This is where I find walking a much easier and enjoyable way of exercising.

The importance of walking

The UK Chief Medical Officers’ Physical Activity Guidelines recommends that adults aged 19-64 should undertake at least 150 minutes of moderate physical activity a week. This may sound like a lot but only amounts to 30 minutes of walking, 5 days a week. It is also recommended that children and young people aged 5-18 should engage in physical activity for around 60 minutes a day – hence why PE is such an important part of schools. Regular walks will:

• Lower blood pressure and enhance performance of the heart, lungs and blood circulation
• Reduce the risk of heart disease and strokes
• Help maintain weight and therefore improve body image
• Reduce the risk of illnesses, such as diabetes and cancer
• Improve the strength and flexibility of muscles, bones and joints
• Boost your immune system
• Improve your mental health by lifting your mood, encouraging healthy sleeping patterns and reducing stress and anxiety

Science aside, I find walking has a calming effect as it is a wonderful way to connect with your surroundings. Pay attention to the goings on around you. Watch the squirrels scampering and the leaves falling from the trees. Feel the wind blow through your hair and against your skin. Listen to the laughter of children in a nearby park and birds tweeting in a towering tree. Smell the freshly baked bread as you stroll past a bakery. Often, paying attention to these simple things will pull your mind away from stressful thoughts and feelings. 

‘10 minutes matter’

Now, some of you may be thinking that as nice as regular walks may sound, your schedule is way too busy to be able to fit them in. If this is the case (and even if not), then ‘10 minutes matter’ walks may be just for you.

The idea behind this concept is that each day you schedule in 10 minutes of walking downtime. We live in a busy world, full of demands, stresses and technology. Taking a 10-minute walking break from work can boost productivity. For even better results, why not leave your phone or any technology at your desk? This may make you feel uncomfortable in the beginning but it is a very beneficial habit to adopt. 

You may prefer to take part in this downtime with a friend, which can be great motivation for yourself and them. However, the only rule is that you are not allowed to talk about work or other stressful factors. Spend this time enjoyably, laughing and talking about positive things.

The purpose of this technique is to minimise cognitive boredom, which occurs when you perform repetitive tasks for long periods of time. Integrating these practices into our life enables us to rest and recharge, boosting creativity and diminishing stress.

Short walks encourage blood flow and keep us mentally sharp. They are a secret weapon that we should all be utilising. England’s Chief Medical Officer, Sir Liam Donaldson, agreed with this by stating, “If a medication existed which had a similar effect [to physical activities, like walking] it would be regarded as a ‘wonder drug’ or a ‘miracle cure’”.

A closing note

At this time of year, many people start to experience Seasonal Affective Disorder (SAD), this is a type of depression that occurs during certain seasons. With winter looming around the corner, you may be starting to feel uneasy about this. My advice would be, as hard as it may seem, get outside and go for a walk!

Absorbing vitamin D through natural light is one of the most beneficial ways to overcome SAD. Plus, once you are outside it is a wonderful experience. The colours at this time of year are amazing and the change of leaves and seasons is a beautiful thing to witness.