A little time spent online lately indicates that walking for health is receiving the good press that it rightly deserves. For those who struggle to run or find it too intense, the scientific evidence proves that the benefits of walking should not be underestimated.

Walking reduces the stress hormone cortisol, which in turn helps to reduce anxiety and depression. Walking after a meal will also help to reduce any sugar spike and burn off some of the extra sugar that you ate. In fact, research shows that a short, 10-15 minute walk taken within 30 minutes after a meal is particularly effective at lowering blood sugar spikes by increasing the muscles' ability to pull glucose from the bloodstream without needing as much insulin. The low intensity of walking means that it is often better for you than running if you're trying to lose weight. You'll be more likely to maintain a calorie deficit because you won't be as hungry after a walk, and you will have more energy to reach your step goal.

And speaking of step goals, most of us have heard that 10,000 is the ideal number of steps to aim for a day. However, studies suggest that aiming for 7,000 steps a day is a good objective if you’re looking to reduce your risk of conditions such as cardiovascular disease, dementia, type 2 diabetes, cancer, and depressive symptoms. Research also shows that anything less than 2,000 steps per day increases the risk of disease. At about 4,500 steps, cardiovascular benefits begin, and walking 7,000 steps per day is associated with living longer. The more steps you can build up to, the better for your health. These steps don’t have to be taken in one long walk. Break them into smaller segments throughout the day or walk while doing daily activities such as taking a call.

Health Protocols for Your Walk

At Balance, we love a health protocol, so how about trying these tips:

*Japanese Interval Walking: This science-backed method involves alternating between a fast pace for 3 minutes and a slow pace for 3 minutes, repeating the cycle five times for a total of 30 minutes. This method has been shown to be superior to continuous moderate-intensity walking for improving aerobic fitness, blood pressure, and muscle strength.

*For fat burning: Incline walking is king, burning up to 70% more fat compared to flat walking at the same pace.

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 🌲 Walking in Nature 

Walking is not just about the physical steps; it's also about the environment. The Japanese practice of Shinrin-yoku, or Forest Bathing, is a powerful way to enhance the mental and emotional benefits of your walk. Forest bathing isn't about exercise; it's about being present and immersing your senses in the forest atmosphere. Studies have shown that spending time in a forest setting:

- Reduces stress: By lowering cortisol levels even further.

- Boosts the immune system: By increasing Natural Killer (NK) cell activity.

- Improves mood and focus: Connecting with nature has a restorative effect on the brain.

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 Experience the Best of South African Nature

For those inspired to take their walk into a truly spectacular environment, South Africa is home to world-renowned trails that perfectly blend wellness with incredible scenery. Whether you're seeking a short, mindful walk or a multi-day challenge, the country offers unique opportunities. Why not add these into your weekend or holiday plans?

- Table Mountain National Park, Western Cape: You don't have to tackle the summit to find a perfect walk. The Contour Path offers a relatively easy, flat walk with panoramic views of the city, ocean, and the indigenous Fynbos flora—ideal for mindful walking and stunning photography.

- The Garden Route Coastal Paths: While the famous Otter Trail is a demanding multi-day hike, many shorter, well-maintained sections like the Robberg Peninsula circuit near Plettenberg Bay offer incredible coastal forest, sea air, and wildlife viewing (like Cape Fur Seals) for a revitalizing day walk.

- The Drakensberg (uKhahlamba National Park), KwaZulu-Natal: For true mountain solitude and dramatic vistas, the lower trails in the Drakensberg, such as those near Cathedral Peak or in the Giants Cup area, offer rolling grasslands, cool mountain streams, and air so clean it feels like medicine.

- Walter Sisulu Botanical Garden, Gauteng: Proof that you don't have to leave the city to find nature. This gem offers network of easy trails leading to the beautiful Witpoortjie Waterfall, a perfect urban escape for a moment of quiet reflection and natural immersion.

Tip: Many dedicated mountain bike (MTB) tracks are either open to walkers or have parallel walking trails! This offers fantastic, well-maintained access to nature. Consider exploring these locations:

- Jonkershoek Nature Reserve, Western Cape: While famous for its MTB loop, this reserve offers easy access to walking through stunning fynbos and forests, with incredible mountain views—perfect for a fast-paced interval walk.

- Harkerville Forest, Garden Route: Located near Plettenberg Bay, this area is known for its MTB routes, but its marked forest trails (like the Kranshoek coastal trail) provide exceptional opportunities for forest bathing and coastal walking.

- The Spruit, Gauteng: This green lung running through Johannesburg is hugely popular with mountain bikers, but its pathways are widely used by walkers and runners seeking a local dose of nature immersion.

So whether it's a mindful nature walk, a fast-paced walk around the neighbourhood, or a treadmill session, let's walk for wellness!

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(Photo credit: Sweet Life)