Research shows daily walking boosts fitness, mood, and longevity. As a 50-year-old journalist, I committed to at least one hour of walking every day for a month. Here's what I discovered.
You've likely heard the buzz: walking is incredibly beneficial for health and happiness. I already enjoy it on vacations with my partner, hiking mountains while others lounge on the beach. It puts me in a flow state, sharpens my fitness quickly, and helps me maintain weight without strict dieting. Eager to test the hype, I launched this personal challenge to see if it sustains my weight and delivers other perks.
The first week was tough—I only walked once. Living on Amsterdam's outskirts with polder views is scenic, but evenings are dark and unsafe. Daytime slots were scarce amid a packed workweek. I squeezed in short lunch walks downtown but fell short of an hour. Needing a boost, I consulted Jurjen Kuijs, my personal trainer from Health Improvement, who's helped me shed pounds through intense sessions. I figured a sports enthusiast like him might dismiss walking as boring.
"It's absolutely a sport," he countered, citing the Dutch Health Council's guidelines: "Adhering closely maximizes healthy aging and lifespan. Aim for 150 minutes of moderate-intensity exercise weekly—including walking. It slashes risks of chronic conditions like diabetes and heart disease, lowers blood pressure, enhances lung function, strengthens bones, cartilage, and muscles, and even reduces breast and colorectal cancer risk."
150 minutes weekly equals about 2.5 hours. My pedometer showed I exceeded it. "Focus on purposeful walking that elevates heart rate at a steady pace—not casual steps," Jurjen advised. "Trips to the bathroom or shopping don't count. Pair it with twice-weekly strength exercises like push-ups."
Without the strength work, he still endorsed my plan for its physical and mental gains. Walking boosts serotonin, combating stress, depression, and burnout for greater positivity, energy, and sleep quality. "It's amplified by nature," Jurjen noted, backed by extensive studies. Urban or treadmill walking offers less benefit.
To maximize rewards, I sought green spaces. My partner joined for a Natuurmonumenten route around Ankeveense Plassen—over 11 km of stunning scenery, clocking 2.5 hours. Hooked, I hit 10 hours that week, savoring daytime nature walks near home: silence, meadows, birds—pure zen. Work eased up, aiding consistency.
Week three, time constraints hit. I shifted to utilitarian walking: errands and commutes. Grocery hauls were cumbersome; visits to friends cut hangout time. I hopped trams mid-commute, bored by urban sprawl. Still, near-daily 10,000-step blue circles on my pedometer felt victorious—especially park routes to my nail tech or Kennemerduinen hikes. Nature trumps city every time.
Text Santé, Image Getty Images
Those 10,000 steps? "A 1965 Japanese marketing gimmick, not science," Jurjen explained. "It's catchy but unrealistic for many. Prioritize 150 weekly minutes." Walking held my weight steady despite sushi binges and apple pie. "A 70kg woman walking 5km daily burns 300-350 extra calories," he said. "It supports maintenance without dieting extremes—adding ~2,000 calories weekly leeway."
It fostered a positive mindset, curbing junk cravings for salads instead. Special treats felt guilt-free.
Week four integrated walks: friend dates, podcast calls, ditching Netflix. Planned heath hikes with a Hilversum pal became routine; addictive podcasts and Storytel audiobooks extended sessions. Then relentless rain lured me indoors, canceling even our weekend outing. Challenge fizzled on the couch.
Lessons abound: free, flexible, solo or social. Drawbacks? Time and weather. Yet 30 minutes daily suffices. Rain gear exists! Post-month, I'm energized, fitter, weight-stable, nature-craving. We'll revive weekend epics to explore the Netherlands. Walking's fun when purposeful—plenty of reason to persist.
Read also: Exactly how many calories do you burn walking?
Photo: Getty Images. Source: Santé March 2020
