Walking for Wellbeing

You know you should move more, but gyms cost money, and after work there is no time or energy left. Walking might be the answer: it is free, needs no special kit and fits into the day in small pieces. Many people who start walking for their body find it helps their mind even more.

What is happening

Walking works the heart and lungs, strengthens muscles and bones, helps control blood sugar and blood pressure, and eases stiffness in the back and joints. It also calms the stress system. The steady rhythm of walking, especially outdoors, lowers tension, clears the head and helps many people think through problems.

Walking is also social. Walking with a friend, a neighbour, a church group or a stokvel group makes it easier to keep going and gives you someone to talk to. For people living with low mood, a walk can be a gentle way to get out of the house.

In South Africa, safety is a real concern. Walking in daylight, with others and on familiar routes matters. For many, the daily walk to the taxi rank or the shops already counts, and it can be made a little longer.

Signs to notice

• You get breathless on stairs or short hills
• Your mood or sleep improves on days you are on your feet
• You sit most of the day and feel stiff when you stand
• Your clinic has mentioned blood pressure, weight or blood sugar
• You want to move more but do not know where to start

30-second self-check

Answer yes or no:

• Do you walk less than 20 minutes on most days?
• Do you get noticeably breathless walking up a gentle hill?
• Do you feel stiff or sore after sitting for long periods?
• Do you have high blood pressure, diabetes or a weight you want to manage?
• Do you avoid walking because you feel unsafe where you live?
• Would you walk more if you had company?

0-1 yes: You are likely already active. Keep it up and add some variety.
2-3 yes: A simple walking plan could make a real difference to your energy and mood.
4 or more yes: Start slowly with short walks, get a basic health check at your clinic and look for a walking partner or group.

What you can do next

• Today: Walk for 10 minutes, even around the yard, your block or a shopping centre.
• This week: Walk on four days. Get off the taxi one stop early, take the stairs, or walk after supper with family.
• This month: Build up slowly to 30 minutes on most days. Try adding a slightly faster pace for a minute or two at a time.
• Stay safe: Walk in daylight, in a group, on busy or well-lit routes. Tell someone your route, keep your phone out of sight and face oncoming traffic where there is no pavement.
• Look after your feet: Comfortable, supportive shoes matter more than brand names. People with diabetes should check their feet daily for sores.
• Try a group: Look for free community walking clubs, church or workplace groups, or a local parkrun, which you can walk rather than run.

Your tool

Walking Plan Builder - enter your current walking time and available days, and get a gradual weekly plan that builds safely towards your goal.

When to get professional help

If you have heart disease, uncontrolled blood pressure, diabetes, are pregnant or have not been active for a long time, get a quick check at a clinic before building up. See a doctor soon if you get calf pain when walking that goes away with rest, or pain in your hips or knees that keeps getting worse. See a doctor today if one calf becomes swollen, hot and painful. Stop and call Ambulance 10177 or 112 from a mobile if you get chest pain, pain spreading into the arm or jaw, severe breathlessness or feel faint.
Who can help: biokineticist, physiotherapist, doctor, nurse

Getting help in South Africa

Public clinics can check your blood pressure, blood sugar and weight free of charge and tell you if walking needs to be adjusted. A physiotherapist can help if pain is stopping you, and a biokineticist can build a walking and strength plan around a health condition. Many medical aids offer wellness programmes that reward activity, so check what yours includes.