Walking: A Path to Better Well-Being

In recent years, walking has become a popular trend. The local band My Little Airport mentions in their song "Sycamore Street" that "we truly talk and connect only while walking." Popular reads like "Hong Kong: A Guide to City Strolling" introduce various local walking routes, and mainstream media frequently discuss the concept of Citywalk. But beyond being a trend, what benefits does walking bring to our mental and physical health?

We conducted street interviews at CUHK, asking students about their self-care practices. A student shared how walking and enjoying the scenery helps her heal.

She explained, "While I walk, I often find clarity and let go of worries. Sometimes, when I sit still, I feel lonely. But when I walk and observe, like watching the fish in the river or the interesting shadows of trees, I remind myself that there are many beautiful things in this world worth appreciating. I don’t need to focus solely on my loneliness".

Indeed, whether joy dances in our hearts or shadows linger within, walking invites us to awaken our senses and embrace the city’s beauty. It reveals the treasures in our lives that shine with worth, offering a profound balm for the soul.

Take a Walk to Recharge Your Body and Mind

Walking opens our senses - sight, sound, and smell. Whether we encounter ordinary or beautiful scenes, they offer gentle stimulation and hints of joy. Incorporating short walks into our daily routine can significantly improve our health. 

Research shows that a stroll in the afternoon can boost our mood and alleviate symptoms of depression and anxiety. Sunlight, in particular, encourages our bodies to release serotonin, the "feel-good" hormone. Brisk walking can also trigger the release of endorphin, which help ease pain and reduce cortisol, the stress hormone.

Additionally, studies indicate that walking in nature enhances adults' mood and optimism, fostering a deeper connection with the environment. It can also help alleviate stress, anxiety, and negative thought patterns. According to The Lancet, an analysis of data of approximately 1.2 million Americans over four years, from the Centers for Disease Control and Prevention Behavioral Risk Factors Surveillance System survey, found that those who walked regularly as part of their daily exercise were associated with a lower mental health burden (reduction of 17.7%).

A study on elderly individuals in Hong Kong found that those living in walkable communities reported feeling less lonely and greater life satisfaction, as well as higher happiness levels. This may be linked to the increased sense of environmental mastery and autonomy that comes from walking in the community.

In other countries, some therapists promote "walking therapy". They invite clients to choose a favorite park, transforming the therapy room into a serene natural setting, enriched by fresh air and the endorphins released during a stroll. During these sessions, participants not only engage in conversation with their therapist but also become aware of their steps and posture, reflecting on their inner dialogue and later journaling about their walk.

Jonathan Hoban, a proponent of walking therapy, describes, “When you walk amid nature, you look around, and the trees and the sky don’t judge”.

Finding the Rhythm Within Through Walking

Walking can be a wonderful opportunity to practice mindfulness. As we focus on our breath and the rhythm of our steps, we can feel the gentle connection between our soles and the ground, sensing how the earth cradles our weight. Each movement awakens the muscles in our legs, drawing our awareness to our breathing.

Yet, let us not forget to gaze outward as well:

• What familiar faces and scenes greet us along the way?
• Are there any individuals, events, or objects that have always been present but have gone unnoticed?
• Perhaps it’s the changing landscape - the blossoms of each season, the drifting clouds, the warmth of sunlight or the caress of a breeze, or the lives that brush against ours.

Here is a 6-minute mindful walking exercise for you to try.

As our bodies sway in motion, our thoughts take flight. By focusing on the beautiful things around us, we can also tune into your most authentic inner state.

Walking is a great form of self-care.

(Wandering through the bustling streets, a walk allows us to explore the city on foot. Nestled by the sea in Kennedy Town, the Tung Fat Building stands tall. This eight-story old heritage house has been transformed over the past decade into a luxurious apartment.)

(The soon-to-be-demolished Tai Hang Sai Estate, awaiting its rebirth.)

Do We Really Need to Take 10,000 Steps A Day?

From a young age, we’ve been taught that we should walk 10,000 steps daily. This idea can lead us to believe that if we don’t hit that number, we’re not healthy enough. However, the 10,000-step standard actually originated from a marketing campaign for a pedometer (Manpo-kei) before the 1964 Tokyo Olympics.

A study from Harvard Medical School involving women over 70 found that the health benefits of walking stabilize around 7,500 steps, not 10,000. While the study suggests that walking more is indeed beneficial, it’s important to note that any amount of walking engages various muscles in our legs, torso, and back. Walking helps reshape the blood vessels around these muscles, delivering more oxygen and improving heart function. Over a few months, these changes can lower blood pressure and reduce the risk of heart attacks and strokes. Walking also helps maintain bone density, making our bones stronger.

With that in mind, I'm heading out for a walk. How about you? Let’s embrace the benefits of walking together!

References:

Chekroud, S. R., Gueorguieva, R., Zheutlin, A. B., Paulus, M., Krumholz, H. M., Krystal, J. H., & Chekroud, A. M. (2018). Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study. The lancet. Psychiatry, 5(9), 739–746. https://doi.org/10.1016/S2215-0366(18)30227-X

Ma, J., Lin, P., & Williams, J. (2024). Effectiveness of nature-based walking interventions in improving mental health in adults: A systematic review. Current Psychology: A Journal for Diverse Perspectives on Diverse Psychological Issues, 43(11), 9521–9539. https://doi.org/10.1007/s12144-023-05112-z

Yu, R., Cheung, O., Lau, K., & Woo, J. (2017). Associations between Perceived Neighborhood Walkability and Walking Time, Wellbeing, and Loneliness in Community-Dwelling Older Chinese People in Hong Kong. International journal of environmental research and public health, 14(10), 1199. https://doi.org/10.3390/ijerph14101199

Lee, I. M., Shiroma, E. J., Kamada, M., Bassett, D. R., Matthews, C. E., & Buring, J. E. (2019). Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA internal medicine, 179(8), 1105–1112. https://doi.org/10.1001/jamainternmed.2019.0899

Shannon Odell. (2025). https://www.youtube.com/watch?v=eEWa7cpiyD8 Do you really need to take 10,000 steps a day? TED-Ed.