5 reasons why it’s healthy to walk in spring

The dark winter is almost over and spring is just around the corner. That means warmer weather and more hours of daylight each day. Time to go for a nice walk! Here are 5 reasons why it’s healthy to walk in spring.

The benefits of a spring walk

Many people eagerly await the first signs of spring in winter. They count the minutes of daylight that increase each day and scour the barren winter ground for the first green sprigs of snowdrops and crocuses. Especially if you have (suffered) from a winter dip, you can embrace the first signs of spring with a sigh of relief. Most people feel themselves coming back to life a bit in spring, as does much of nature. But spring also has its own challenges: for example, some people experience sleep problems due to the shift in rhythm. Others, on the contrary, suffer from spring fatigue, which makes them sleepy and low on energy and motivation. Some people also suffer from concentration problems in spring. In this article, we cover 5 reasons why going for regular walks in spring can ensure that you get through spring fit and healthy!

1. Walking in spring stimulates blood flow

Good blood flow is essential for a healthy body and a well-functioning mind. If your blood flow is not optimal, your body cells receive less oxygen and nutrients than they need to function properly. If you suffer from poor blood flow, you may experience cold and tingly limbs, sometimes turning a little blue. Poor circulation can also be a cause of dry skin, brittle nails and hair loss. Your heart, muscles and blood vessels together are responsible for your blood circulation. Walking is one activity that supports all these parts of your body. According to the Heart Foundation, for example, sufficient exercise can reduce your risk of cardiovascular disease by 20-30%(1). Walking is a low-threshold form of exercise; you can do it almost anytime, anywhere and it costs nothing. Often, walking for half an hour a day is already a very good start to boost your blood flow. Try walking briskly so that your heart rate speeds up a bit and more oxygen can get to your muscles, cells and tissues. This will also give you more energy and benefit your brain as well. Research shows that regular walking also increases blood flow to your brain(2). So you’ll soon feel fitter and clearer when you walk in the spring, especially if you suffer from springtime fatigue. So quickly step over that threshold and get out into the fresh air!

2. A spring walk gets you vitamin D

Because sunlight is important in the production of vitamin D in our bodies, some people suffer from vitamin D deficiency during or just after a dark winter. Among other things, this can cause you to feel somewhat lethargic and tired. So with the sun shining longer and longer in the spring, it is wise to take a walk in the daylight. Even on cloudy spring days, you can get a big boost from this. Your vitamin D levels may increase a bit again and your body will slowly come out of winter mode.

3. A spring walk is good for your mood

Feeling a bit gloomy and not feeling like doing anything? Then get over your reluctance and go for a half-hour walk outside! Several studies show that walking can have a positive effect on depression, bad mood and anxiety problems(3). Walking could even counteract your tendency to withdraw and boost your self-confidence. For example, walking helps distract you from your negative thoughts and focus your attention on your surroundings, thus counteracting brooding. It also provides a sense of space and clarity in your mind. Moreover, walking can promote the production of endorphins in your body, which is also beneficial to your mood. Can’t manage to walk for half an hour at a time? Then try walking for 10 minutes three times a day. One study suggests that even ten minutes of brisk walking does wonders for your mood(4).

4. Walking in the spring helps you sleep better

In spring, the days get longer and the nights get shorter. All of nature also seems to wake up, which makes some people restless and have trouble sleeping. Walking is a good remedy for sleep problems, according to research(5). Participants in studies experienced improvements in the quality of their sleep, and sometimes they also slept longer. The researchers do not know exactly what causes the positive effects of daily walking on sleep. They may be due to the influence that walking in daylight has on your biological clock, which also affects your sleep-wake rhythm. It may also be due to the positive impact of walking on your mood: being less bothered by stress and negative thoughts is often conducive to sleep as well.

5. A spring walk supports your resistance

Most people associate the winter months with being sick, and that’s not surprising. Because we spend a lot of time indoors in winter, we can also more easily infect each other with all kinds of viruses. But even in spring there are still plenty of flu and colds going around. A study suggests that walking may be able to support your immunity and make you less susceptible. A study that followed 1,000 participants during flu season(6) showed that those who walked 30 to 45 minutes a day had more than 40 percent fewer sick days compared with people who exercised physically less than 1 day a week, and overall the walkers also had fewer respiratory infections. When they did get sick, their symptoms tended to be less severe.

Will you also go hiking more often in spring?

After reading this article, did you get motivated to walk at least 30 minutes every day to support your health? Then the following tips will help you better maintain this good habit, even if spring has already passed. Because let’s face it: walking is actually always a gift to your body and mind, no matter what season it is!

• Invest in good shoes with proper support for your heels and a good footbed so that you walk comfortably and avoid blisters and other foot problems.
• Wear flexible clothing in which you feel comfortable and have adequate freedom of movement.
• Walk preferably in a natural environment, or else on quiet footpaths, so that you can actually relax during your walk.
• Choose the right sun protection for your skin. The spring sun can already be quite bright for your white winter skin.
• If necessary, make walking a social activity so that you can more easily keep it up and let others enjoy the benefits of walking as well. For example, make walking appointments with friends, family members or colleagues, or walk your children to school.
• Make sure you replenish fluids, minerals and other nutrients in time. You can do this, of course, with our delicious red beet juice, celery juice or pineapple juice.

That way you can easily make walking part of your daily routine and enjoy that beautiful spring to the fullest!

Resources

1. Moving. (s.d.). Heart Foundation. https://www.hartstichting.nl/gezond-leven/bewegen
2. How walking benefits the brain: Researchers show that foot’s impact helps control, increase the amount of blood sent to the brain. (2017, April 17). ScienceDaily. https://www.sciencedaily.com/releases/2017/04/170424141340.htm
3. Sharma, A., Madaan, V., & Petty, F. (2006). Exercise for Mental Health. Primary care companion to the Journal of clinical psychiatry, 08(02), 106. https://doi.org/10.4088/pcc.v08n0208a
4. Edwards, M. K., & Loprinzi, P. D. (2018). Experimental effects of brief, single bouts of walking and meditation on mood profile in young adults. Health promotion perspectives, 8(3), 171-178. https://doi.org/10.15171/hpp.2018.23
5. Gillihan, S. J. (2019, Oct. 19). Want to Sleep Better? Go for a Walk. https://www.psychologytoday.com/intl/blog/think-act-be/201910/want-sleep-better-go-walk
6. Nieman, D. C., Henson, D. A., Austin, M. D., & Sha, W. (2011). Upper respiratory tract infection is reduced in physically fit and active adults. British Journal of Sports Medicine, 45(12), 987-992. https://doi.org/10.1136/bjsm.2010.077875