Walking outdoors has many benefits.  At one point, I viewed walking either as an activity to get from place to place or as something that I do at the gym to warm me up for the “real” workout.  However, I am enjoying the many benefits of walking, especially walking outdoors.

Furthermore, when my gym closed as a result of the COVID-19 pandemic, walking outdoors daily helped to keep me mentally and physically fit.

I am fortunate to live in a city that has lots of parks and walking trails. In fact, my city proudly bears the name, “Tree City USA.” However, I am keenly aware that there are people on the “other side of town” in my city that do not have easy access to some of these spaces. 

Additionally, as American cities become more developed, there are fewer, natural spaces for recreation, leisure, and family activities.  And as a result, they don’t benefit from the physical and mental benefits of being outdoors.  In fact, people who live in large cities have a higher risk for stress, anxiety, and depression.

So, in this article, I not only talk about the benefits of walking, but I also talk about the benefits of walking outdoors. Additionally, I provide some tips for staying safe when walking outdoors alone.

Benefits of Walking

Walking is the most popular exercise, and researchers study walking more than any other type of physical activity.  According to the Physical Activity Guidelines for Americans, walking has the lowest rate of injury of any form of exercise.  And, people who walk several times a week as a form of moderate physical activity tend to have several benefits compared to those who do not.  The benefits include:

• Better overall health
• Increased longevity (i.e. live longer)
• Lower risk for obesity
• Better sleep quality
• Lower risk for heart disease
• Lower fasting blood sugar (glucose), blood pressure, and cholesterol
• Better management of stress and moods   
• Regular dose of sunlight and vitamin D
• Exposure to nature’s aromatherapy and fresh air

But, there are other benefits as well:

• Less injuries
• Can be done anywhere
• Great family activity
• Free (no gym membership)

And, don’t forget that walking outdoors to get coffee or to take a short break from sitting in the office counts!

Mental Benefits of Walking Outdoors

One of the biggest benefits of walking outdoors is that it slows me down. While in the back of my mind I’m always thinking about getting to my 10,000 steps (stop judging me), before I start, I deliberately stand still and take five deep breaths to stop the rumination. 

So, what is rumination? Hmm.  Do you know those constant thoughts that run through your head like a playlist or a bad movie?   Or, do you obsessively focus on the things that are wrong with your life? Well, that’s ruminating (or brooding), and according to a recent study, it can be a precursor to depression.

Walking outdoors also acts as a brain dumping activity.  As my feet and arms find their rhythm and my eyes, ears, and nose take in the sights, sounds, and smell of nature, I dump my worries and to-do-list along the path.

And, when I get to walk outdoors, I also take all of myself. So what do I mean by that? Well, I embrace being vulnerable, walk alongside Coco, and we work together to get insights about things like:

• What’s worrying me?
• Why am I procrastinating?
• What’s causing my late-night eating?
• Why do I say “yes” when I really should say “no?”
• What needs to come off of my really long to-do list?
• What’s the best solution to this problem?

Staying Safe When Walking Outdoors

Our neighborhoods and parks are not always as safe as we believe.  So, regardless of where you live, you should follow some common safety tips when exercising outdoors. 

• Exercise with someone (safety in numbers)
• Tell someone your route and what time you’ll be back
• Take your cellphone with you, but avoid talking on it while exercising since you may not be able to hear the traffic or hear someone approaching you from behind
• Wear light-colored clothing if you exercise early in the morning or in the evening so that others can see you 
• Wear something reflective like a neon vest or belt
• Carry a flashlight when it’s dark
• Carry your driver’s license or some other form of ID
• Don’t wear headphones and listen to music when walking or running. While the music may help to motivate you, it makes it more difficult to hear the traffic or hear someone approaching you from behind. 
• Do not wear jewelry since it makes you an easy target for muggers
• Do not exercise in remotes areas, especially early in the morning or at night
• Walk with your dog for protection
• Walk or run facing on-coming traffic
• Cross the road at the crosswalks

Great Places to Walk Outdoors

While the beach is my happy place and a great place for my walking meditation, I can only do so when I am on vacation. However, I have other outdoor spaces that me most, if not all, of the benefits. Great places to walk outdoors and enjoy nature include:

• Beaches
• Mountains (my friend Emily’s happy place in North Carolina and my friend Leigh’s happy place in New Mexico)
• Deserts (my friend Annette’s happy place in Arizona)
• Forest or woods
• Parks (my friend Vonda’s happy place)
• Botanical gardens
• Neighborhoods (my friend Thomasenia’s happy place)
• Boardwalks
• Walking trails
• College campuses

And you know what? When I travel, I love walking downtown in cities. I really love feeling the pulse and the rhythm of the city and people. And, botanical gardens are a big treat. Not only do you get to walk at a slow and leisurely pace (while getting your steps in), but you also get to see many medicinal and ornamental plants. When I visited Japan, I visited several botanical gardens.

Walking (and having tea) at the Butchart Gardens in Victoria, British Columbia was also one of the highlights of my Canadian vacation.

What to Wear/Carry When Walking Outdoors

Oh, and don’t forget to wear or carry the following things when you walk outdoors:

• Comfortable shoes
• Cap or hat (on sunny or cold days)
• Sunscreen
• Lip balm
• Water
• Cellphone (for taking photos or videos)
• Binoculars (great for bird watching)
• Fanny pack or small backpack
• Piece of fruit or trail mix (a treat for completing your walk)
• Walking stick for hiking or walking through the woods (you never know)
• Whistle, pepper spray, etc. (you never know)

Now, It’s Your Turn

So, I hope that you will make walking outdoors a daily practice (if only for 10-15 minutes).  I usually do it in the morning before it gets too hot. Additionally, I also try to take two small walking breaks to stop all that sitting at my desk.  And while I don’t usually walk in the evenings, this may be a perfect time for you to reflect on or dump the things that happened during the day.

I think that you will enjoy the post on sitting less and move more and the benefits of journal writing.   

1. What is your favorite place to walk outdoors?
2. What prevents you from walking outdoor or doing it consistently?
3. What safety measures do you take when you walk outdoors?
4. What are the biggest benefits you’ve experienced by walking outdoors?

We look forward to hearing about your experience with walking outdoors.  And, you can join the conversation on the Keep It Tight Sisters Facebook Page.  

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