Why I walk: for my body, my mind and the conversations that happen along the way

I’ve always enjoyed being active, but walking gives me something different from a workout.

Sometimes I walk because I want fresh air. Sometimes I need to clear my head. And sometimes I set off with no great plan beyond getting outside, then come home feeling better than I did when I left.

Right now, I’m not ready to return to running after having Lottie, so walking is how I’m building my movement back up. I know from experience that when I walk regularly, my stamina improves and running feels easier when I’m ready for it again. But that isn’t the main reason I’m out there. Most days, it’s the space, the trees and the chance to hear myself think.

Walking has also given me some of the best conversations I’ve ever had.

The walk that started HayLowe Walk & Talk

A couple of years ago, a friend of mine was going through some health issues. She couldn’t drink, so meeting at the pub didn’t feel right. We wanted to talk properly, but both of our houses were full of family noise and distractions.

It was autumn and a little chilly, so we wrapped up and went for a walk instead.

I remember reaching points along the route and asking, “Which way do you want to go? That way takes us home, or we can keep going.” Every time, she chose to keep walking.

We talked deeply. We listened. There was no phone on the table, no one interrupting us and no feeling that we had to wrap things up because our drinks were finished.

When I got home, I realised I couldn’t remember the last time we’d really given each other that kind of attention. That walk became the idea behind HayLowe Walk & Talk.

Since then, we’ve done short, gentle walks and walks in –4°C where we practically turned blue. We’ve walked past Christmas lights together. We even ended up doing an ultra marathon walk of more than 28 miles which I promise is not the entry requirement for Walk & Talk! 😂

One of my favourite things is watching women arrive as strangers and leave chatting like friends. Something about walking side by side makes conversation feel easier.

What walking does for your body

Walking can feel too ordinary to count as exercise, but it does count. According to theNHS walking guide, brisk walking can build stamina and support heart health. Even a brisk 10-minute walk contributes towards the recommended weekly activity for adults.

You don’t need to begin with a long route or chase a step target. As you walk more regularly, you may notice that the same route feels easier, hills leave you less breathless, or you feel ready to go a little further. That’s the kind of progress I’m looking for as I build towards running again.

A leisurely walk is still worthwhile, too. It gets you moving and gives you a chance to be outside; you can choose a brisker pace when it feels right for you.

And what about your mind?

For me, this is where walking really earns its place in my week. When my thoughts feel noisy, getting out of the house changes the scene. I notice the air, the weather and what’s growing or changing around me. I can think something through or stop thinking about it for a while.

There’s evidence behind that experience.NHS Every Mind Matters says physical activity can help reduce tension, stress and mental fatigue, while walking with others can help us connect and feel less lonely.

Walking doesn’t make a difficult situation disappear. That first walk with my friend didn’t change what she was facing. It did give us the time and space to talk about it, and that mattered.

A simple walking plan you can actually use

If you’d like to walk more but don’t know where to begin, try this for four weeks. Make the walks shorter or easier whenever you need to; the aim is to find a rhythm that fits your life.

Week 1 Take three 10-minute walks. Choose a route that’s easy to start from home.

Week 2 Take three 15-minute walks. On one of them, put your phone away and notice what’s around you.

Week 3 Take three 20-minute walks. Invite someone along for one, if you’d enjoy company.

Week 4 Take three 25–30-minute walks, or repeat week three if that feels better.

There’s no need to “make up” a missed walk. Just go again when you can. If you’re able and want more of a physical challenge, try walking a little more briskly for part of your usual route.

Come and walk with us

HayLowe Walk & Talk grew from a moment when two friends needed somewhere to talk and truly listen. That’s still what I want it to be: fresh air, good company and space to show up exactly as you are.

Our walks are free, take place in Lichfield, and you’re welcome to come on your own. Some are pushchair friendly, so Lottie and I won’t be the only ones arriving with extra equipment! 🤍

If you’d like to join us, send me a message and I’ll share the link to our Walk & Talk WhatsApp group, where I post the dates and details.