My Relationship With Walking And How It Can Improve One’s Mood
Context
As I discussed in my last post there are some mood-boosting benefits with overcoming isometrics and how walking is just as good if not better, here I’ll get into that as well as other benefits I’ve noticed.
I was an active kid growing up with skateboarding, skating, and swimming. As I was getting into college I then got into weightlifting and martial arts. However, walking was never on my radar as a thing. Going to a military college and my dorm room being on the opposite side of the yard to the majority of the academic buildings, it wasn’t uncommon to have to speed walk to get to my classes on time. I’ll still have dreams about this from time to time…
I eventually got into the Marine Corps where in our first training school which for the officers was simply called, “The Basic School” we did a great deal of hiking. I was not good at certain aspects of this mainly the straightaways, but through some effort and utilizing some of my free time, I became somewhat proficient. Some of the hikes were at a bearable pace but there would be times when a tall instructor would decide to go, “Step it out.” Knowing what I know now I would have approached solving this problem differently.
My relationship with walking up to this point hasn’t been all too pleasant but now after doing it for a few weeks I’ve grown to love it a great deal more and despite the current weather in North Texas I still try to get outside.
Issue
When it comes to getting in shape the gym is an obvious option followed by steady-state cardio like running or biking. All exercises provide a way in which individuals can improve their mood. Lifting weights at the gym will help one destress from a day at work or going on long runs can clear your mind. These however not only require time, but money, energy, and for some of these, there is a learning curve.
Walking is cheap, convenient, and won’t drain as much energy if you use the right speed. Some exercises will give you more than they take. No need to lace up the right shoes, do some stretching then go on your run. Or go to the gym and back which based on where you live, will add more stress to your day avoiding tesla drivers and monster trucks. But you’ll grab some shoes, go on a nice walk for 20 minutes and come back ready to solve that problem that’s plagued you for days all while slimming down a bit.
I find value in pouring myself into ways of improving or maintaining my body that can resist all that life has to throw at us. Whether you have little time, money, or food, there are still things you can do to maintain your health. One of the good principles I gained from being a Marine is the idea of “Improvise, Adapt, and Overcome.” This principle and life in the Marines along with my readings in history both for college and on my own gives me a perspective that material abundance is not the norm. Looking at the handwriting on the wall I don’t think it will be increasing anytime soon but drastically decreasing.
Resolution
But despite this, we can develop a stronger worldview and resilience to deal with our current realities and more walking can be part of this.
You can find various anecdotes about walking improving mood, depression, PTSD, etc. For me, I’ve noticed over the past few weeks that if I don’t include a significant amount of walking throughout my day I tend to become less optimistic.
I’m not a shrink or some kind of a doctor, I’m just someone that takes notice of patterns. I believe that where one walks determines the effects on one’s mood. I try to be in nature as much as I can. I try to walk amongst trees, bushes, and real grass. I’m fortunate enough to have this near where I live. From time to time I’ll drive a few minutes to a nearby park and walk the nature trails for a bit. Walking in nature away from everything is extremely relaxing. No loud dogs or loud vehicles with drivers revving their engines like a madman (or woman). Just the air as it moves through the trees and a few birds chipping here and there.
Hopefully, there are places like this around where you live. I’m not anti-city or industrial society but I believe these environments are having a negative effect on us.
But how to best go about this?
Maneuver Plan
I like splitting my walks throughout the day into morning, noon, and evening. They will be from 12-15 minutes each. During the noon time if the sun is out, I try to extend my walk to get more Vitamin D as this time of the day there will be a greater concentration of it.
But I try to walk a minimum of 45 minutes. You’ll find some studies that advocate 10,000 steps a day which is about 5 miles. If you have the time do it but for most just getting outside for a total of 45 minutes will do us some good.
The nice thing about walking is that not only is it low-impact but it facilitates better blood flow throughout your body making it ideal for days when you are not doing some intense exercise. I’ve found that it improves my recovery.
Tempo
I vary my walking speed between sessions. If it’s the day shortly after something intense and my muscles are still sore I’ll make it leisurely and take my time. If I feel well-rested and the next workout is in a day or so I’ll turn it up a notch. Play around with this yourself, take notes, and notice patterns.
A mixture between the above two will be a form of interval training but with walking. Ways this can be done is with a timer and there will be periods of slow walking and periods of speed walking. Below I have an example.
5 Min - Slow/warm-up
2 Min - Step it out
5 Min - Slow
2 Min - Step it out even more
3 Min - Slow
2 Min - Step it out again
5 Min - Slow/Go Back In The House
But if you don’t have a timer you can gauge the distance with which you walk slow or fast based on the number of light or electric poles you walk by.
Looking Ahead
I’ll expand more on walking in the future as I’m still figuring things out but just dipping my foot in the water I can tell that there will be more benefits to come.
Try getting outside for a bit. You will enjoy it.