To empathize: walk in my shoes. To be authentic: walk your talk. To behave boldly: walk on the wild side. To reminisce: walk down memory lane. To promote wellness: take a walk.
Walking doesn’t always get the credit it deserves. Low Intensity Steady State cardio (LISS) is indisputably good for us. LISS involves elevating your heart rate with activity, up to 50% of its maximum, and then maintaining it for 30 minutes minimum. A brisk walk will prevent, or manage, heart disease, high blood pressure and type 2 diabetes, help maintain a healthy weight, strengthen our bones and muscles, and improve our balance and co-ordination. In one study participants who reported moderate activity (LISS) were 3.1 times more likely than inactive ones to be healthy agers.
But walking offers more than physical benefits. Mental wellness tops my list. I take a walk every day with a sole purpose of spending time alone with my mind. Some days my thoughts may be as mundane as planning menus and social outings. Other days I may wrestle with negative reflections. If I cannot turn a negative into a positive, I attempt to neutralize it — to enjoy the day ahead. Or I summon happy thoughts or recall things for which to feel grateful. Often I focus on my surroundings, paying attention to nature, public art, architecture, intriguing individuals.
Some people prefer listening to music on their walks, and adding music to our lives — whether walking or not — achieves the following:
- enhances our mood,
- promotes overall physical well-being,
- stimulates our minds, and
- reduces stress.
When out and about, I consciously control any inklings of “walker rage”, that is impatience with other walkers on sidewalks and paths. For example, rather than feel annoyed when following a group of teen-agers who block my way by their slower pace, I silently commend them for walking instead of sitting in a bus or car. When hiking Pinnacle Peak, I overheard a realtor negotiating a deal on his cell phone. Again, I suppressed any displeasure at his interruption of my peaceful space and appreciated how he managed to incorporate fitness into his work day. (Of course he lapped me so was soon out of earshot anyway.)
Set a goal to take a walk every day. Once we start our regime of walking briskly for at least 30 minutes a day, we’ll soon go for longer, 45 minutes, an hour, and then we may even be motivated to try new exercises. After all, a well-rounded fitness program includes both low and high intensity days. The study referenced above found individuals who took part in vigorous activity were 4.3 times more likely than inactive ones to be healthy agers.
Please share your views on walking. •
Glen Wickens says
You certainly practice what you advise, Pam. Even the fact that Skechers markets a shoe as a GOWALK suggests that walking has become profitable in a number of senses. I have the right shoes but need to join you for more walks to the sounds of You’ll Never Walk Alone!
Pam McPhail says
I always need one walk alone in a day but will welcome your presence on other walks/outings. Granville Island is a good destination!
Tim McPhail says
I completely agree with your love of walking Pam. And I appreciate that when we go golfing, you are happy to play with just a couple of clubs and walk the round with me. You practice what you preach.
When we moved to downtown Toronto from the suburbs, the first thing I did was sell my car. Now I do what you advocate, walk and observe the city life. If anyone is interested in some sophisticated sounding words for this activity, try these : flâneur, promeneur, boulevardier. Interesting how the French have so many words for the activity.
Pam McPhail says
I love your French words, Tim. So much better than “pedestrian”, for instance, which connotes a lack of vitality when it’s not describing a walker. Even walker sometimes suggests a disability.
I expect you to don a beret in your role as a Toronto promeneur.
Linda Richardson says
I am a walker and runner and can happily attest to the benefits of both. I look forward to my weekly walks and bi-weekly hikes with Newcomer Club friends but also really enjoy my solitary runs and walks without being plugged in. My playlist is in my head.
Pam McPhail says
You walk your talk, Linda, and your wellness shows!
Ian Wallace says
Well said! Walking is indeed the way to go and perhaps large cities such as Phoenix and Vancouver should be doing more to enhance their walkability rating? Air pollution, honking drivers, a lack of decent sidewalks, and daunting intersections do not make for a pleasant stroll. Lots can be done and Vancouver recently took a big step forward with its 9 km-long Arbutus Greenway, a recycled rail line where contented walkers and cyclists can be found at all hours of the night and day.
Pam, do you think keen boulevardiers such as car-free Tim should receive an annual tax deduction of $1,000 in recognition of their enlightened views?
Pam McPhail says
Regrettably, improving walking and cycling ratings does not always sit well with residents (read voters) of large cities, as you know. Think of Gregor and the heat he’s taken for his bike lanes. To offer an incentive to individuals with enlightened views? Hmmm. Not sure I accept the notion of giving a reward for doing right. It’s somewhat comparable to awarding discounts to seniors who don’t need them. But this subject is best discussed while sipping a beverage during Happy Hour — when everyone saves money. See you for HH at the end of April, Ian.