One day, it hits you.
You realise something isn’t quite right.
Maybe you’re constantly exhausted.
Maybe your doctor has given you a diagnosis that shakes you.
Or maybe it’s harder to explain — you just don’t feel well anymore.
So you decide: I need to do something about this.
But then comes the big question…
Where do you even start?
There’s endless nutrition advice on social media.
Gyms on every corner.
Fitness classes for everything from spin to strength to yoga.
And everyone you know swears their way is the best way.
It’s overwhelming.
So overwhelming, in fact, that you end up doing… nothing.
You might even tell yourself, “Ah sure, I’m not too bad after all.”
Until the next slump hits again — and it often feels worse than before.
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So here is my suggestion on where to start, because this one thing is extremely good for your overall well-being. And with your improved well-being through walking more – you will WANT to do other things as well:
Here is my tip: Walk more!
Walking meets you exactly where you are — no matter your fitness level, your energy, or your experience.
And when done consistently, it can quietly transform how you feel day to day.
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9 Reasons Walking Can Change Your Health
1. It Gives You Energy
It may seem counterintuitive, but moving your body actually creates energy rather than draining it. When you walk, your circulation improves, oxygen flows more efficiently through your body, and your cells produce more energy. Over time, this can reduce that constant feeling of fatigue and help you feel more alive and capable throughout the day.
And with that extra energy boost, you might feel encouraged to start cooking from scratch more often.
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2. It Helps You Sleep Better
Your body thrives on rhythm. Getting outside for a walk — especially in the morning — helps regulate your internal clock. Natural daylight signals to your body when to be awake and when to wind down. Many people find that even a short daily walk helps them fall asleep faster and enjoy deeper, more restorative sleep.
With better sleep, you will also reduce your food cravings, and your satiety hormones will get back into balance (i.e. less over-eating). This means you require less willpower to make better food choices.
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3. It Strengthens Your Heart
Walking is one of the most accessible forms of cardiovascular exercise. It gently raises your heart rate, improves blood flow, and supports healthy blood pressure. Done regularly, it can significantly reduce your risk of heart-related issues — all without the intensity or intimidation of high-impact workouts.
Walking is also shown to increase your “good” cholesterol HDL, so an added bonus for heart health.
And as your heart and condition gets better, you might find it easier to go to a gym and doing some harder cardio training.
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4. It Builds Stronger Muscles and Bones
Every step you take engages muscles throughout your body — from your legs and hips to your core. Over time, walking helps maintain muscle tone and joint stability. It also supports bone health, which becomes increasingly important as we age, helping to reduce the risk of injury and maintain independence.
And the more muscle you have, the better your overall metabolism. Muscles burn calories even when they are not engaged – meaning you can eat more (good food only of course!)
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5. It Improves Your Mood
Walking is one of the simplest ways to shift your mental state. Movement encourages the release of endorphins, which help reduce stress and lift your mood. Add fresh air and nature into the mix, and it becomes even more powerful. Many people notice that what felt overwhelming before a walk feels much more manageable afterwards.
With your improved mood, you might find yourself going for longer walks, or even hikes in the mountains.
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6. It Supports Memory and Focus
Walking doesn’t just benefit your body — it supports your brain too. Increased blood flow helps nourish the brain, improving concentration, clarity, and memory. It’s also why walking can feel so mentally freeing — it gives you space to think, process, and reset.
With your “overwhelm” gone and more focus, it will be easier for you to make better health choices in other areas as well.
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7. It Boosts Your Immune System
Regular, moderate movement supports your immune system by improving circulation and helping your body respond more efficiently to potential threats. Being outdoors and challenging your immune system in the cold and the rain is also strengthening it!
With an improved immune system, you run less risk of feeling low and lack in energy, and this will be encouraging to eat better or do other necessary things for your health.
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8. It Improves Your Skin
Healthy circulation delivers oxygen and nutrients to your skin, which can give you a more natural, healthy glow. Combined with fresh air and reduced stress levels, walking can have a noticeable effect on how you look as well as how you feel.
You won’t need to spend a lot of money on expensive make-up and skin care and can instead spend it on organic vegetables or other health-promoting things you’ve been reluctant to spend money on.
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9. It Supports Digestion and Metabolism
Walking — especially after meals — helps stimulate your digestive system and regulate blood sugar levels. Over time, this supports a healthier metabolism and can reduce feelings of sluggishness or discomfort after eating.
Often lack of energy and feeling unwell comes down to digestive issues which can easily be resolved by walking or slow movement after a meal – as well as “Mindful Eating”. Often long-lasting symptoms such as bloating, cramping, diarrhoea/constipation, mal-absorption of nutrients can be resolved within a relatively short period of time.
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You probably – like most people – don’t struggle with knowing what to do, but you do struggle with:
• Getting started
• Staying consistent
• Finding the motivation
• Making time for themselves
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Here are some simple suggestions on how to start walking more:
- Put it in your diary! Schedule a morning, lunch time or evening walk and make this a non-negotiable event! (as if it’s an appointment where you lose money if you don’t show up!)
- Get off the bus/train a stop earlier and walk the rest of the journey
- Park your car as far away from the entrance to the supermarket and ideally try and carry your grocery shopping to the car (extra weight – more muscle building)
- Always take the stairs. Don’t even give yourself the option to decide in the moment, as you most likely will opt for the lift. Maybe take the lift only when you have a very heavy suitcase.
- Join a hiking club and commit to some dates. Walking is more enjoyable with others.
- Get a walking buddy and become accountable to her/him.
- Take up golf! A great way to make sure to be out at least 4 hours for an 18-hole round where you are constantly distracted and focused and with other people.
- Make walking from something you have to do (or force yourself to do!) …
into something you genuinely want to do. - Join my “Wellness Walks”
Make walking from something you have to do (or force yourself to do!) …
into something you genuinely want to do.
Because sometimes, the path to better health really is as simple as putting one foot in front of the other.
A Gentle Invitation – how I can help:
If you’ve been feeling stuck, overwhelmed, or unsure where to begin…
Join one of my Wellness Walking Tour where you will:
• Feel safe and supported
• Reconnect with your body
• Clear your mind
• Start building a simple, sustainable habit
• Feel better — physically and mentally
• Get a sense of achievement
• Receive simple nutrition tips to meet you where you are at, in a very relaxed and non-judgemental way
• Be met at your current fitness level with no pressure
• Can connect with like-minded people
• Experience how walking becomes more than exercise — it becomes part of how you take care of yourself.
I offer:
1. Group dates throughout the year, on evenings and weekends, at different venues and geared at different levels – please keep an eye out on upcoming events on my social media and my newsletter. Please subscribe here.
2. I also offer one-to-one walks that might suit you to get personal attention and health coaching in one. If you are unsure or not ready for a group yet, this is an ideal starting point. Book a call with me
3. If you are a company or club or organisation, that is looking for health activities for staff or members, please contact me directly and we can discuss details. I am very flexible to location, length of time and we’ll find something tailored to your needs. If you want to find out more, simply book a call with me here
