Winter Walks

The benefits of winter walks for your gut health

As the colder months approach, a Winter Walk offers the perfect opportunity to step outside and enjoy the beauty of nature while boosting your overall wellbeing.

Taking place from mid-December to mid-January, the annual Festival of Winter Walks encourages people to embrace the outdoors, regardless of the chilly temperatures.

Organised by the Ramblers, a UK charity dedicated to promoting walking, this festival celebrates the simple pleasure of walking and highlights the importance of staying active.

Why Are Winter Walks Beneficial?

Winter walks are a refreshing way to improve both your physical and mental health. The crisp air and serene environment can help clear your mind, reducing stress, making it an excellent way to boost your mood during the busy winter months. A recent study¹ found that spending time in nature can significantly improve mood and decrease anxiety levels.

Engaging in gentle exercise can also enhance cardiovascular health, keeping you active even when the temperatures drop.

A stroll in nature, whether through leaf-covered paths or beneath bare trees, can create a sense of calm and reflection, allowing you to reconnect with the natural world. Also,  research² has shown that outdoor exercise releases endorphins, the feel-good hormones, leading to improved well-being.

Moreover, exposure to natural light during winter walks can improve your mood and help combat seasonal affective disorder (SAD)³, a type of depression that you experience during particular seasons or times of the year.

How does walking affect our gut health?

Exercise and movement such as walking can help your gut health, as it helps to stimulate the digestive system and can promote regular bowel movements⁴. When bacteria in your gut are balanced, they can help to break down food more efficiently. This supports a balanced immune system, which is vital during cold and flu season.

Additionally, being outside naturally exposes the gut to different types of bacteria which positively impacts the overall gut microbiota. Spending time in the fresh air amongst nature is a quick and easy way to meet new bacteria. This helps the body to learn how to fight infection and to tell the difference between harmful and harmless substances, benefitting our overall health⁵.

Connect with Nature

Winter walking allows for the unique opportunity to appreciate the natural world, even in the cold. This winter don’t let the chill keep you indoors! Whether you walk solo or with friends, remember that every step taken outdoors is a step toward better well-being and supporting your gut health.

Top Tips for Encouraging Yourself to Walk

Here are five helpful tips to encourage you to get out and enjoy those winter walks:

1. Dress for the weather

Layer up to ensure comfort while walking. Wearing proper winter gear will help you embrace the cold rather than dread it. Look for thermal layers, waterproof jackets, hats and gloves and insulated boots to keep warm.

1. Explore new routes

Take a different path to your usual route. This can add excitement to your walks and help you appreciate the beauty of your surroundings. Many local parks or nature reserves will have trails that can be enjoyed year-round.

1. Keep good company

To make your walk more enjoyable and less daunting, invite a friend, loved one, or bring a pet along for company. Walking with others not only boosts motivation but also adds a social aspect to your outdoor adventure. If you’re solo, bring a playlist, audio book or podcast to stay entertained and keep your mind off the cold. You could even check for local walking groups, as joining others can make the experience even more fun.

1. Set small goals

Don’t put too much pressure on yourself! Whether it’s a distance or time, setting achievable goals can make your walks more rewarding. Aim for a quick 10-minute walk to break up the day, then 20-minute walks a few times a week, gradually increasing the duration as you get more comfortable.

5. Set a reward

If you’re really struggling for motivation, then plan something enjoyable for when you get back. This could be a comforting hot chocolate, warm tea or even a sweet treat.

Happy walking!

References