Walk And Bring sunshine into your heart - Benefits of daily walks

Photography by Sanjeewa Damunupola

Northern Sea - Scotland - Photography by Manori Abeywardena

Stepping Outside: A Timeless Path to Wellness

Rain or shine, embracing the outdoors offers countless benefits that no amount of money can buy. 

Fresh air and sunshine are free!

The fresh air and sunlight, after all, are free! Make it a daily habit to take a walk during the daytime—soaking in that sunshine could elevate your mood without the need for costly supplements.

Sunshine releases happy chemicals 

Sunlight stimulates the brain’s release of serotonin, a hormone known for boosting mood, promoting calmness, and enhancing focus. In essence, serotonin is the "happy hormone." Without adequate sunlight, serotonin levels can dip, leading to a higher risk of depression, body aches, low moods, frustration, and a lack of motivation. Over time, these deficiencies can even contribute to bone-related illnesses.

My personal experience with walking

When I began my daily walks in the UK, it wasn’t an enticing task. The UK’s cold, damp climate, with its gusty winds, snowfall, relentless rain, and the bone-chilling winter air, hardly invites a pleasant stroll. But when you embrace these challenges as the very reason for your walk, nothing can hold you back.

Once you acclimate to the elements, you’ll gradually come to appreciate, or even enjoy, being a part of nature. You begin to realize that we aren’t separate from the natural world but intimately connected to it. Your perspective shifts, and you’ll start to love being outside, no matter what weather comes your way.

On my walks, I’ve witnessed the changing seasons, colors, and moods of the environment. Nature speaks to you when you're close to it—it lifts your spirits, provides comfort, and fills you with a sense of joy that resonates throughout your entire body. In turn, this connection makes you a happier, healthier, and more peaceful person, better equipped to live a stress-free life or handle challenges with ease.

Walking Tips: Embrace the Joy of Movement

Walking need not be a daunting task; in fact, once it becomes a habit or a source of joy, it’s something to look forward to. The key is to walk with happiness and intention, as this is where the true benefits lie. So, take that first step—your legs were made for walking, and the more you walk, the stronger and fitter they become. It’s a natural process—one that rewards you with every stride.

Top Tip: 

Start small. Walk for just 15 minutes, then turn back. Congratulations, you've just completed a 30-minute walk! 

Simple, right? The next day, challenge yourself to add an extra 5 minutes, then 10 more, gradually increasing your distance until you're comfortably reaching those 10,000 daily steps. Let each walk be a joyful journey toward better health.

• The count: 

        5min walk  = 100 steps

        1hr walk     = 6000 steps    = 4.3km - burns 240 calories

        1hr 45mins = 10,000 steps = 8km    - burns 400 calories

My usual number of steps on a week-end walk 

Wear a Step Counter: A Simple Yet Powerful Motivator

Wearing a step counter bracelet can be an excellent way to keep yourself motivated on your walking journey. However, let those counted steps reflect a purposeful, intentional walk, not just the casual steps taken around the house, office, or garden. It’s the dedicated walks that truly bring the benefits.

Dress Light: Choose light, breathable sportswear for your walks. Avoid heavy coats, mufflers, or layers that can weigh you down and restrict movement. Comfort and ease are key to enjoying your walks.

The Right Shoes Matter: One of the most important factors in a good walking routine is wearing the right shoes. I personally prefer Nike Air or Skechers Memory Foam shoes, as they provide the perfect blend of support and cushion. These shoes are designed to give your feet the comfort they need, especially on long walks, ensuring that each step feels light and effortless.

Equip yourself wisely, and your walks will become not only healthier but also more enjoyable!

Walking Essentials: Fuel, Focus, and Fitting It In

When you head out for a walk, take a water bottle and a healthy snack like a banana, orange, apple, or a few dates. Hunger pangs can disrupt your rhythm, tempting you to turn back too soon. A small, nourishing snack can give you the energy boost you need to keep going and enjoy your walk to the fullest.

Commit to a Daily Time: Set a specific time each day for your walk and treat it as non-negotiable. No meetings, no interruptions. Many people claim they're "too busy" to find time to walk, but if walking is truly important, you’ll carve out space in your schedule. It’s a matter of priority, not time.

Plan for Walking: Carry your walking shoes with you if you're headed to the office—wear them for your commute and switch to formal shoes later. If possible, get off the bus or train a few stops earlier and walk the remaining distance. Small changes like these can easily add more steps to your day.

Start Your Day Early: Consider waking up just 30 minutes earlier. That half-hour walk in the morning can do wonders for your energy levels and mood, giving you a refreshing start to the day.

Make Walking Enjoyable: Bring along your earphones and listen to something that enhances your walk. Music, a podcast, or an engaging audiobook can make the time fly by, turning your walk into a pleasurable and immersive experience. YouTube offers a vast collection of audiobooks—choose something that suits your mood and makes your walk even more rewarding.

With a little preparation and determination, walking can easily become a joyful and rejuvenating part of your everyday routine.