The Simple Power of Walking - for both our Physical and Mental Wellbeing.

alison Iles
Apr 30
4 min read

As a Reflexologist and Massage therapist, movement is something I often talk about. Whether you come to see me for back pain, stress, or tight muscles, encouraging simple daily movement is always part of the bigger picture — and one of the easiest ways to move more is by walking.

Walking - an activity that is often underrated, is something most of us do every day without thinking about it.

But when we choose to walk mindfully — whether that’s a long country walk on the weekend, or a brisk 10 minutes around the block at lunchtime — it becomes a really powerful tool for both our physical and mental well-being.

The Benefits of Walking

Walking has a lot to offer.

So let's start by talking about some of the key benefits it can provide us with -

Improved circulation: Walking boosts blood flow, helping to deliver oxygen and nutrients around the body more efficiently.
Muscle strength: It strengthens key muscles like the calves, thighs, glutes, and core muscles that support your posture and balance.
Joint health: Regular walking keeps joints moving and lubricated, which can ease stiffness and support long-term mobility.
Stress reduction: Even a short walk can help lower cortisol (the stress hormone) levels and leave you feeling calmer - great for when you need some headspace to think clearly!
Better sleep: Physical activity during the day, especially outdoors, supports healthier sleep patterns.
Mood Booster: Walking releases endorphins — the body’s natural "feel-good" chemicals — often leading to a better mood and increased energy.

Fitting Walking Into Daily Life

ways to fit more walking into everyday life.

You don’t need to set aside hours each day to benefit from walking. It can fit naturally into your routine:

Short walks add up: A quick 5–10 minute walk in your lunch break, a stroll after dinner, or walking to the shops instead of driving — it all counts.
Walking meetings: If you work from home or have flexibility, consider having a "walking meeting" with a colleague over the phone.
Walk with family or friends: Catch up with a friend while walking rather than sitting for coffee.
Join a Walking Club/Group - make new friends, explore new places and have a social chat whilst enjoying a walk.
Park a little further away: When going to the supermarket or picking up the kids, parking a street or two away can sneak extra steps in. Or if you use public transport, why not get off a stop or 2 earlier and walk the remainder?

Making walking part of your everyday life helps build it as a habit, so it doesn’t feel like a chore.

What Muscles Are We Using When We Walk?

Walking is a full-body movement. As you walk, think about standing tall, keeping your shoulders relaxed, and letting your arms swing naturally.

Good posture helps protect your back and shoulders and makes walking more comfortable.

The main muscles involved include -

Leg muscles: Quadriceps, hamstrings, calves, and shin muscles all work hard during walking.
Glutes: These muscles in the buttocks help with moving and driving the legs forward.
Core muscles: Your abdominal and lower back muscles support your posture and balance as you move.
Postural muscles: Muscles in your shoulders, upper back, and neck help maintain good posture, especially if you’re walking briskly or uphill.

Whilst walking may use many of the major muscle groups, our feet do a lot of the hard work too!

Looking After Your Feet.

look after your feet when walking with comfortable, supportive footwear.

Our feet work hard when we walk — they carry us everywhere, absorbing impact and helping us to stay balanced, step after step.

Wearing comfortable, supportive footwear can make walking feel much easier and help protect against aches and strains, blisters or other injuries.

If your feet often feel tired or tight, reflexology or a massage can be a great way to ease tension, boost circulation, and support healthy, happy feet.

How Walking Supports Mental Health

Walking isn't just great physically — it’s also incredibly good for the mind.

When we walk, especially outdoors, we give our brain a break from screens, tasks, and worries.

Nature walks, in particular, are known to lower anxiety and promote relaxation. The simple rhythm of moving, breathing more deeply, and changing your environment can shift your mood and help you "reset" mentally.

If you already enjoy getting out for a walk - have you noticed how it makes you feel afterwards?

Calmer? A Clear Head? More Relaxed?

Many people find that they think more clearly during or after a walk.

It can also help when you feel stuck or overwhelmed — a short walk can give you a fresh perspective.

After a good walk, you’re likely to feel:

Looser and more relaxed - Muscles feel less tight, joints feel more mobile.
Calmer - Physical movement helps process stress hormones.
More energised - Despite using energy, movement often leads to an overall lift in energy levels.
More positive - Thanks to those endorphins, walking can naturally boost your mood.

In a busy, sometimes stressful world, walking is a simple, natural way to care for your body and mind.

No need for fancy equipment, expensive memberships, or lots of time — just you and a pair of comfortable shoes to step outside in!

Taking care of your body and mind starts with small steps — and sometimes a little extra support.

If you'd like some support with looking after your body — whether that's easing muscle tension, boosting recovery, or simply taking time for yourself - Massage and Reflexology are here to help when you need them.

(nb. Please always check first with a GP/health professional if unsure about medical conditions, health concerns or Injuries.)