It’s nearly the end of 2024. And I’m sure a fair few of you are saying “thank god!”. In a string of shitty years, 2024 has really earned its Girl Guide badges in preparing the ground for WWIII and tearing apart a society that was already at breaking point. And there has been so much to get angry about. A lot of it is big stuff and also a lot of little things that just build up until you scream randomly in the kitchen, throw your phone across the room and freak out the cat.
One thing that has really gotten on my nerves this year (the cat now retreats when he sees me on my phone) is the alpha males, fitness “experts” and nutritional influencers (sorry, I couldn’t decide which word to put the air quotes in my mind around for this one) who have decided that walking isn’t exercise. I guess they ran out of foods to demonise so have started on forms of movement — watch out yoga, tai chi and golf, I’m sure they’re coming for you next!
To give you a quick summary of my knowledge and experience in this field (so no air quotes needed):
- I’m a qualified Nordic walking and fitness walking instructor
- I sat several exams to become a walking instructor and I’ve completed many CPD sessions
- I’ve walked in events ranging from 5km to 100 miles in the UK, Europe and the USA
So, I’m happy to say that I know a bit about walking. And to say walking is not exercise is to demean the effort many millions of people put into getting outside and moving their bodies every day.
What science says about walking
A quick google will show you the benefits of walking (perhaps the exercise influencers don’t know how to google?), but here’s my round-up of why walking is good for you and why it is most definitely exercise.
- A daily brisk walk can reduce your risk of an early death
- Walking is a weight-bearing exercise which means it slows bone-loss as we age
- Walking in nature can improve your mood making you less stressed and anxious and more positive
- Walking increases the blood flow, oxygen and nutrients going to your brain improving your cognition and memory
- Regular movement eases muscle pain and stiffness — in particular, walking can help ease your lower back, hips and legs
- Walking at a brisk pace increases the white blood cells in your body helping to improve your immune response
And if that isn’t enough to get you walking…
Other upsides to walking
- It’s easy to fit into your routine
- It’s a great way to get moving if you haven’t exercised in a while
- You can do it whatever your size or shape
- It’s free to do
- You can do it almost anywhere
- It can help build communities — start smiling and saying hello to the people you meet in your neighbourhood and you’ll make someone’s day
- It can save you money on fuel and other travel expenses
- It’s great for the planet
- You see so much more of the world*
I’m never going to be a gym person — I work from home and need to get outside more, not less. I’m also not a team sport person — I’m way too much of a control freak for that. But I will never disparage your workout, or what you do to get moving, or even your motivation. You do you, after all, you know what you enjoy and what works for you.
So, to all those who are saying that walking isn’t exercise, back off. If you don’t want to walk, fine. I don’t want to run, so I don’t. Isn’t that simple?
And walking isn’t just walking, there’s:
- Nordic walking — great all-over body exercise
- Walking meditation — a lifesaver for me after a recent knee op
- Rambling
- Sport walking
- Race walking
- Power walking
- Hill walking
- Walking backwards — great for reducing knee pain and improving your cognitive ability
Honestly, if plain old walking isn’t for you there are so many alternatives to try. Or mix and match — power walk one day and do a walking meditation the next. Or if you want to increase your walking speed or distance, set yourself a challenge and sign up to do a marathon — most cut-off times mean you can easily walk a marathon.
Anywho, I’m glad I got that off my chest (so is the cat!). I’m off for a short walk before getting ready to welcome in 2025. I’m aiming for an optimistic and healthy 2025 — I hope your 2025 brings you peace and light and happiness, wherever you are.
Happy walking!
*Years ago my husband and I took part in the LA Marathon. He ran, I walked. Afterwards, we compared what we’d seen and I’d taken in, seen and experienced so much more. Yes, he finished sooner and enjoyed sitting on the beach waiting for me, but I met more people, danced with more cheer squads and ate more free snacks that were being handed out. I’m never going to win a marathon, so I might as well enjoy the experience.
Walking Revolution 