Imagine yourself walking in a forest, having a gravel path under your feet, the light slowly rising above the tops of the trees. Imagine the sound of birds and the air passing through bare branches and taking a deep breath of fresh air.
And now if you live in a normal big city like most of us, it’s time to get back to reality.
You walk on the asphalt and sidewalk – enjoying the view from high-rise apartment buildings while listening to the sound of cars passing by you and people talking on their phones.
Whether or not the pandemic has put outdoor exercise and walking into our lives, is it still beneficial to go for a walk in the concrete jungle or better yet sit inside – away from all the pollution and noise?
Well, let’s start with the natural benefits. “Any move is a good move and if the choice is between taking a walk on a road and not going at all, then you should take a walk on the road,” says personal trainer Pennie Varvarides.
As many of us still work from home, this is more important than ever, as we are missing out on extra steps we would otherwise take on our commute, even to the bus stop. So, going out in your neighborhood is at least some form of movement that is accompanied by cardiovascular, respiratory and other benefits.
In a 2020 study from the University of Virginia, researchers compared walking in nature, walking on a treadmill and watching a video on nature. They found that there was no significant difference in mean heart rate between the walking groups, suggesting equal cardiovascular benefits.
Basically, a walk is a walk and your body does not know the difference between cement, grass and a treadmill. The only exception could be that cities tend to be flat, while a walk in the countryside can be accompanied by more demanding terrain – leading to increased cardiovascular and muscle growth.
As every form of exercise is accompanied by physical benefits, most walks also have mental benefits.
According to a 2019 study published in Environmental Research and Public Health, a 50-minute walk to any location has a positive impact on mental health. The previously mentioned 2020 study also found that all types of walking had the power to significantly reduce cortisol levels.
While both studies found that every walk supported our mental health, walking in nature had a greater impact.: The 2019 survey found that a 50-minute walk in a forest enhances mental health benefits, even when participants had to drive 20 minutes to and from the “green” location. The 2020 study also states that when people are under more stress, walking in nature results in greater reductions in cortisol levels.
If you, like most people, only have access to your city parks and not to a forest, a survey by the Stockholm Environment Institute in 2019 will be very interesting. The researchers compared walking in an urban green landscape, a quiet urban and bustling urban environment (essentially, a city park, a residential area in a city and a main road in a city). They found that while participants were more relaxed in green spaces and quiet streets than in busy areas, there was not much difference between the two.
So, it turns out that you can reap the benefits just by walking in a quiet square of your neighborhood to relax if you can not reach a lush forest.
However, we can not underestimate the part of pollution when it comes to walks in the city.
Researchers from the University of Cambridge have noted that increasing air pollution intake for outdoor activities (from cycling to walking to work) could have negative health consequences. However, they concluded that for those living in areas with a global average pollution level, the benefits of outdoor physical activity far outweigh the risks. In addition, in many cities due to pandemics and local lockdowns, there is no “peak time” as daily commuting has decreased.
After all, every walk is a good walk. Just make sure you are safe when entering crowded public places – even if they are outdoors – avoiding busy hours and wearing a mask. You are still doing good to yourself, even if you are not in the forest with the trees you dream of!
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