Although working remotely has allowed certain individuals to enhance their work-life equilibrium, it can still be challenging to savor quality time once the workday concludes. Engaging in tasks like grocery shopping, chauffeuring children to swimming classes, and retrieving garments from the dry cleaners constitutes another form of labor, one that revolves around domestic responsibilities. To alleviate the mental strain of daily life, disconnecting is imperative, and in this regard, physical activity has always served as a potent means of escape.
In addition to traditional sports, an increasing number of people are embracing the simple act of walking, not solely as a means to build muscle mass, but as a method of unwinding. Such is the popularity of this activity that certain fitness centers now offer walking clubs tailored for group strolls. One such initiative is the Walking Club at Club Metropolitan, a fitness establishment with branches in Spain and southern France. Mauro Carné, the head of the events department, articulates that the club’s objective is “to provide a fitness-oriented group experience and leverage the advantages of collective training, focusing on urban hikes or walks.” This emphasis on urban settings is pivotal, as cities offer a more accessible environment compared to nature trails, which may present greater challenges. The walks organized by the sports center encompass “low-intensity sessions lasting 45-60 minutes, serving as an excellent preventive measure to work on various speeds, inclines, and descents, thereby stimulating cardiovascular activity.”
Recent surveys indicate a surge in the popularity of walking post-Covid pandemic. Research reveals that walking has become a more prevalent activity among women and gains traction particularly after the age of 24. This escalating interest has not gone unnoticed by establishments such as Club Metropolitan.
Technique, Benefits, and Routine
Despite being a low-impact pursuit, walking yields significant physical benefits when practiced consistently rather than sporadically. Javier de Simón Brezmes, a physiotherapist at the ReAdapta Fisioterapia clinic in Burgos, northern Spain, asserts, “Regular and effective walking can enhance the fitness levels of healthy adults by 10 to 30% compared to their baseline. Individuals with a history of limited physical activity who adopt a regular walking routine are likely to witness greater improvements in their physical well-being.” Furthermore, apart from promoting physical activity, a walking regimen can alleviate certain muscular issues: “It contributes to enhanced physical fitness, respiratory and cardiopulmonary improvements, and optimizes muscular energy utilization, making it an effective antidote to a sedentary lifestyle.”
While walking is a seemingly instinctive activity, it also demands a specific technique, akin to performing push-ups. The expert from ReAdapta Fisioterapia underscores the importance of maintaining a “neutral head position, relaxed shoulders, raised and open chest, and gentle gluteal tension to facilitate lumbopelvic stabilization” while walking.
The primary obstacle for individuals seeking to engage in physical exercise is often a lack of free time. However, walking presents a convenient alternative for incorporating physical activity into one’s daily routine. One practical approach is to walk to work, whenever feasible. For optimal benefits, De Simón Brezmes recommends that “based on scientific evidence, an hour of continuous walking burning 150 additional calories and totaling 8,000 to 10,000 steps daily is the recommended amount to sustain good health.”
Reduced Sedentary Time, Enhanced Mental Well-being
Something as straightforward as walking can also serve as an ideal remedy for combating loneliness when undertaken in the company of others. WeWalk, a platform that coordinates walking groups across 16 countries, offers a diverse range of categories: senior walks, morning walks, Nordic walks, power walks, and more. Additionally, there are corporate walks structured as group activities to foster teamwork, along with classes aimed at certifying individuals as proficient walking coaches.
Embracing leisure time, enhancing physical fitness— the advantages of a brisk walk appear nearly boundless. Furthermore, its potential as a countermeasure to certain mental health issues should not be underestimated. Alberto Ramírez, a psychologist and CEO of MentalMadrid, elucidates, “Engaging in physical exercise, whether through walking, running, or various strength and cardio activities, significantly alleviates anxiety, stress, and even depression. This is attributed to the heightened production of serotonin and dopamine, hormones that aid in anxiety reduction and depression mitigation, thereby leading to substantial enhancements in both physical and emotional well-being.”
Prolonged periods of sitting not only contribute to muscular ailments but also exert a direct impact on mental health. Ramírez highlights that “the World Health Organization identifies it as the fourth leading risk factor for global mortality,” further noting that “individuals leading sedentary lifestyles often exhibit markedly low levels of BDNF (brain-derived neurotrophic factor), a protein with diverse brain functions. Among its numerous roles, BDNF helps stave off cognitive decline, enhances concentration, boosts cerebral blood flow, and augments attention span.” With the onset of spring, what better time to embark on a revitalizing walk?