Step up! Walking with a friend will improve your mental health

Walking and talking doesn’t just rhyme – it makes our mental health sing.

That’s because our mental health is intrinsically linked with our physical health and how we socialise with others.

Not only does going for a walk with a friend lift peoples’ moods, Vitality research uncovered, it also encourages conversations to flow more easily.

Something we as humans are notorious for struggling to do.

Findings from Samaritans, a UK mental health charity, in partnership with Three UK, revealed that 34% of adults do not want to burden others by expressing their problems.

Feeling uncomfortable and fear of being judged were cited as other reasons for not wanting to open up to others.

‘It’s a pill that you can take without the discomfort of having to swallow something’

Paul Sinton-Hewitt, parkrun founder

Going for a walk and a talk, however, encourages people to more freely discuss their emotions.

It also helps to make people walk further on average, which encourages more physical activity; improving physical wellbeing and, therefore, mental health, too.

So much so, GPs are prescribing walking to help people tackle their mental health challenges.

Largely this is due to the fact that those who suffer from physical, psychological and social barriers to exercise, can overcome them through walking due to its relative accessibility and low cost.

But don’t just take our word for it. Yetunde Bankole, Vitality’s Head of Mental Health & Wellbeing, says there are a number of reasons why a community walk is good for our overall health.

“Having a community and positive relationships can also mean we’re less likely to turn to unhelpful coping mechanisms to combat isolation,” says Yetunde Bankole, Vitality’s Head of Mental Health & Wellbeing.

“In turn, it may also make healthier lifestyle choices due to the influence of this community which will have a positive impact on your mental health as the pillars of wellbeing are connected.”

Bankole lists below some of the other reasons why a community walking group could help people who suffer from mental health challenges.

1. Support when you need it

“Being part of a walking community can give you access to support, if you are trying to increase your physical activity or do it to improve your mental wellbeing, for example,” says Bankole.

“It’s a kind way of fitting in that movement, doing it as part of a group, you have a community to cheer you on, listen maybe when your motivation or energy is waning.”

2. A like-minded community

“You will be part of a diverse group of people at different stages of that walking journey, but you will have a common shared goal,” she adds.

“There’s no pressure, there will be people at various levels of ability, which means everyone can support each other with where they’re at. You might also be able to support someone, which can be rewarding and fulfilling.”

3. Meet your motivator

“Walking with others can be a source of motivation because not only are you getting outdoors for a walk which you enjoy, but it’s something to look forward to as you connect with the people in that community and start to build positive relationships,” she says.

4. Combats loneliness

“Walking with others can combat feelings of isolation that can affect our motivation when we have set a goal,” explains Bankole.

“When our motivation dips or we’re struggling with a goal we can start to feel alone, and those negative thoughts might kick in, but a walking community means you can stay accountable.”

Slow your energy

You might be thinking that you’re already active, so don’t need to worry about slowing down for a walk.

But Vitality Ambassador Jonny Wilkinson says that a walk can do so much more for your performance.

During his career as a professional rugby player, he would take the time to go for a walk before a game in order to settle his energy levels.

This, he says, allowed him to prepare mentally for the challenge he was about to take on and find his balance.

“We often push the high energy as being all about performance, [and as a result] we’re losing touch with the coming down energy, and now with people having so many stresses in their lives, walking is an incredible de-stressor,” he says.

“It’s not just about walking, it’s how you walk, being able to relax into the walk, breath, take in your surroundings, there is so much to do with it.

“I could go on forever about the mental health benefits of walking.”

See you at parkwalk

parkrun's walking initiative, parkwalk – which Vitality recently helped to relaunch – is one place where walking and talking isn’t just possible, its activity encouraged.

“From my perspective, mental health is a really complex problem and often you don’t know how to address it,” says Paul Sinton-Hewitt, parkrun’s founder.

“But by going outdoors and walking with a friend (or someone you don’t know), you have the ingredients for the beginning of a change that can really set you up for the rest of the week.

“It’s a pill that you can take, without the discomfort of having to swallow something.”

He added: “parkwalk is a great place to meet your friends and if you don’t know anybody at parkrun, come down and before long – if you’re habitual – you’ll find that those same people are there and then you’ll start to form bonds.”

Gabby Logan, one of Vitality’s Ambassador and broadcaster, is one advocate for parkwalk.

Recently taking part in a parkwalk herself, Logan said that the benefits of walking go far beyond the physical.

She says: “We all know the health benefits that come from walking, in terms of your cardiovascular health and building muscle, but also in terms of your mental health.

“If you’re already a walker, parkwalk is a lovely thing to do; if you’re not a walker, it’s a great goal to be able to walk 5k and then, who knows, you might end up running 5k.”

‘Not everyone can run’

Similarly, Ellie Simmonds, another of Vitality’s Ambassadors, and Paralympian swimmer, says that parkwalk – and walking in general – is a great option for people who can’t run, like herself, who was born with achondroplasia dwarfism.

Speaking at her local parkrun in April, Simmonds said: “It's so important and so amazing to have an initiative like parkwalk because not everyone can run like myself.

“Getting out there in nature, getting fresh air and meeting lots of new people are just a few of the amazing benefits of walking at a parkrun on a Saturday morning.”

Bankole adds: “Walking is an activity that can be incorporated into our daily routine, because it is something that happens naturally whilst we’re carrying out daily tasks, seeing it this way can bring down any of those mental barriers we might have for fitting more movement into our lives and give us a good place to start.”

So, why not do something for your mental health this Mental Health Awareness Week and grab a friend, your coffee, maybe a furry companion and hit the pavements and park trails for a check-in – you may even meet someone new.

As Sinton-Hewitt says: “Nothing beats doing a little bit of exercise.”

Related: A new walk of life: The power of community