“Can I join your walking group?”
We had just climbed up a small hill in Kings Park in Perth and were getting our breath back, resting briefly under the shade of a small rotunda.
The person who had asked the question was standing nearby.
She shared she had been looking to join a walking group for a while. She must have thought we looked friendly enough to ask.
The joy of walking in groups.
Our walking group began a few years ago as two friends. We had met through a different interest group and discovered we lived close to each other and shared a deep love for walking in nature. We also have a beautiful piece of bushland with multiple paths and views nearby.
Over time a couple of other friends started to come along.
Then, a number of us committed to participating in the Coastrek Margaret River charity hike which precipitated a rapid growth in the group. Other family members, work colleagues (and sometimes someone who came along by mistake, thinking we were a different walking group) joined in the fun, knowing now we were on a mission to do something to help others, while having the time of our lives.
Preparing for a bigger walk meant we had to get serious about training. We continued our established weekly 6 km walk, added in a second 6 km walk in Kings Park and started adding in longer walks over the weekends. This provided lots of flexibility and choice depending on work and other commitments.
The beauty of the group is that there’s always at least one other person to walk with, and sometimes we have the company of a very good-natured dog who clearly loves walking in nature too and doesn’t mind being on a lead.
Our walks are a chance to catch up with each other, to share news and invariably to put the world to rights. We might discuss a headline or a book we’ve been reading, or something that’s been weighing on our mind.
Walking as a group has strengthened friendships and deepened our appreciation of nature in all its forms. While I also love walking solo, there’s something very supportive about walking with others who you know or can get to know better. Being part of a group creates a sense of belonging. You’re part of the tribe.
Group walking helps build connection and overcome loneliness. This is why the ParkRun initiative has been so successful. This is a free community-based event run by volunteers and held each Saturday morning, across multiple locations in Australia. All you have to do is register and turn up. Whether you run or walk doesn’t matter. It’s an opportunity to be part of a local social enterprise and is something we, as Lifestyle as Medicine practitioners, encourage people to get involved with if they are interested because:
It’s a way of getting out into nature away from all your other distractions, worries and technology.
- You’re doing something for yourself that improves your physical and mental well-being.
- It’s an opportunity to meet new people.
- It strengthens connection with self and your environment.
- You notice more things around you.
- You engage all your senses – hearing birdsong, smelling the trees, feeling the wind and sun on your skin.
- It calms your busy brain and puts you in a good mood.
Walking for better health and well-being.
Given the choice of walking on a treadmill or outside, which would you prefer?
While both can help keep you fit, walking in nature provides many other benefits to your physical and mental well-being. This is why, when working with someone who hasn’t been feeling so great because of an ongoing stressful situation they’re dealing with, or they are struggling with anxiety or depression, I’ll ask about how much time they normally get to spend outside on a weekly basis.
This is not to judge, but to inquire whether increasing time outside is something they would consider, to see if it helps alleviate some of their distress.
Compared to walking in urban situations, nature walking has been shown to reduce symptoms of anxiety and depression, and slows our pulse rate, which is not achieved when walking in man-made environments.
I know what you’re thinking, “I don’t have time for this!”
Actually, you do, even if the idea of committing to regularly walking with a group currently feels impossible.
All new habits take time to establish.
Whether it’s to floss your teeth, practice meditation or commit to reducing your alcohol consumption, your new way of thinking and doing has to become embedded as something that you do automatically – like lowering the toilet seat after using the loo, or putting the rubbish bins out for collection the night before.
So, start small.
Ask yourself – what’s possible, and what am I willing to commit to, and go from there.
And the extra good news it doesn’t take up as much of your time as you might think.
Coastrek 2025
The minimum time needed to gain the benefit of walking in nature.
Just 10-15 minutes of time outside in a green or blue space is enough to produce a positive physiological and psychological effect.
Though more is better.
A UK study found that the minimum threshold of benefit gained from time with nature is 120 minutes/week.
That translates into 17 minutes and a few seconds a day.
You don’t need to run.
You don’t need to be training for a marathon.
Just spending time outside in nature on a regular basis is what counts – walking at a pace that feels comfortable to you.
As your physical fitness improves, you’ll find you can walk further and faster. Bonus!
Best of all, you start to look forward to that time spent outdoors.
On a personal note, when I spend time outside in the day, especially early in the morning as part of my morning ritual, I feel better, happier and think more clearly too.
Is that true for you too?
The balm of walking soothes busy lives.
When you’re too busy, always in a rush, always thinking about what’s next, things can get overwhelming, chaotic and drive you crazy.
Far from being a waste of time, scheduling in time for a daily walk (at any time of day) is a powerful investment into your overall health and well-being.
Here in Australia, Nature Walking Groups are being used as an effective method to assist in recovery from mental health challenges.
It’s also recognised what walking in nature either in city green space or the countryside helps to combat loneliness by facilitating belonging, social connections and social cohesion. This is where social (green) prescribing comes to play. A Lifestyle Medicine Practitioner may suggest putting you in contact with a link worker who can connect you to a variety of different local groups that may be of interest for you to join.
Leaders and business owners are discovering that encouraging their employees to get outside for a lunchtime walk, boosts afternoon productivity, focus and creativity. If the post lunch energy slump is something that gets you down, why not get outside for a short walk?
Rather than going out for a “Smoko”, a work break happily going out of fashion, try a walk instead. Plus, walking for 10 minutes after lunch helps to stabilise blood sugar levels and restores your cognition and focus. You may find you’re then less stressed, more energised and not relying on that extra shot of caffeine to keep you going in the afternoon.
We’ve welcomed our latest new member of the Happy Thrivers Walking Group. If you see us out walking and want to come with us – we’d love your company.
I’d love to know, are you a member of a walking group and if so, what do you get out of it?
