Why Walking Might Be Exactly What You Need This Autumn

In the UK I’ve definitely noticed a shift in the seasons over the last couple of weeks, and on my daily morning walks with my dog Tilly it has really made me think about the importance of walking. I know I’m always talking to you about the benefits of strength training and structured exercise – getting outside and moving is important no matter the time of year – but with the darker, cooler days the motivation can be a little harder. However you will never regret a walk for your mood, body and mind!

Walking is exercise!

Walking is underestimated… We do it to get somewhere, walk the dog or clear our heads, so perhaps we don’t always think of it as “exercise”. Physiologically, your body knows differently. When you walk, the large muscles in your legs and glutes repeatedly contract to move you forwards. Your heart rate rises to deliver more oxygen to those working muscles, your breathing increases and your cardiovascular system has to work harder. Pick up the pace and walking can become a moderate-intensity exercise, helping build endurance. A gentle stroll and a brisk, purposeful walk are brilliant for our bodies. Add hills, increase your speed, wear a weighted vest or walk for longer and you progressively ask more of your heart, lungs and muscles. You don’t have to be running for your cardiovascular system to be getting a workout.

Walking is also a weight-bearing exercise. Every time you take a step, your feet and legs support your body weight and forces travel through your bones. Walking can help reduce the loss of bone and muscle strength too. It doesn’t replace strength training – resistance exercise challenges your muscles and bones in a different and important way – but the two work brilliantly alongside each other. This is one of the reasons I particularly enjoy walking on the days between strength sessions (I walk on the days I train, too).

Strength training deliberately challenges our muscles so that, with adequate recovery, they adapt and become stronger. Recovery doesn’t necessarily mean doing nothing. An easy walk is low intensity enough for most of us that it adds movement without placing the effort on the body as another hard training session.

So rather than thinking of walking as the exercise we do when we’re not really exercising, I think it’s worth seeing it as another piece of your fitness routine, especially on those recovery days. (https://www.nhs.uk/live-well/exercise/walking-for-health/) 

Why colder weather can change how we feel

As autumn moves towards winter, we have fewer daylight hours. Natural daylight plays an important role in our body clock, helping regulate when we feel awake and when we feel sleepy. Getting outside during daylight hours, particularly earlier in the day when possible, helps reinforce natural rhythms.

Cold weather can affect how our muscles feel too. When we’re cold, our bodies work to conserve heat and our muscles can feel stiffer, especially after we’ve been sitting still. Movement helps: as our muscles contract they generate heat, which is why a brisk walk can quickly make us feel warmer and more comfortable.

The colder months can also mean we simply move less. We may walk to fewer places, spend less time outside and sit for longer without really noticing. Making a conscious effort to get outdoors helps keep our muscles working, breaks up sedentary time and gives us valuable natural daylight at the same time. It doesn’t have to be sunny or warm, and it definitely doesn’t have to be an hour-long hike somewhere beautiful. A 15-minute loop around the block counts!

Walking is also brilliant for consistency

Consistency matters with all forms of exercise, but it’s particularly important with strength training. Our muscles adapt to what we repeatedly ask them to do. One strength session can challenge them, but it’s regular training over time that allows us to build and maintain strength. The same principle applies to everyday movement. Getting up and outdoors helps create a routine where being active is something you do regularly rather than something that only happens when you have the time. For those of you at the beginning of your fitness journey or if you feel as though you’re lacking motivation especially at this time of year, as I always say, you just need to start!

• Walking keeps movement going between strength sessions. It’s an easy way to stay active
• It helps build the habit of moving. When movement is already part of your day, exercise can feel less like something you have to keep starting again
• It takes the pressure off. Not every day needs to be a training day. A walk can be enough on days when your energy is lower too
• Over time, the small things add up. A few strength sessions each week alongside regular walking is far more useful than an intense week followed by several weeks of doing very little

How can I add walking into my routine?

Walking doesn’t have to mean finding an extra hour every day or chasing a huge step target. Start with the week you already have and look for simple opportunities to add a little more movement. That might be a short walk after a strength class, a longer walk on a non-training day with a friend, even ten minutes at lunchtime. The aim is to make walking something that fits around your life and supports your training.

We strength train partly so that everyday movement stays easy as we move through all of life stages. Strong glutes, legs and core support every step you make, while strength and stability around your hips, knees and ankles help with everything from hills and stairs to uneven ground. Strength training doesn’t just make you better at strength training, it helps you do more with your life, for longer! 

Here is an example of a weekly strength schedule (Caroline’s Circuits), including your walks.

Day	Training	Walking
Monday	9am Full Body	Gentle recovery walk
Tuesday	2pm Arms + Abs	Gentle recovery walk
Wednesday	9am Legs + Glutes	Gentle recovery walk
Thursday	No strength	Long enjoyable walk
Friday	9am Strength HIIT	Gentle recovery walk
Saturday	No strength	Long enjoyable walk
Sunday	REST	Optional gentle stroll

A final thought

As we head into the colder, darker months, it can be tempting to think that being active has to happen during a workout. Movement is much simpler than that and is purposeful for consistency. Put on your trainers, grab a coat and get outside, even if it’s only for 10 or 15 minutes.

Walking doesn’t need to be fast, long or particularly impressive to be worthwhile. It can complement your strength training, give your body some gentle movement on recovery days and just as importantly, give your mind a bit of space too. For me I love getting a walk in before a workout and always so great to do after a workout too. I always come back from a walk feeling refreshed no matter the weather. 

As always, if you have any questions please do get in touch.

Caroline x