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How walking your way through Lockdown 2.0 is the boost you need
Posted by Claire Boote, on November 11, 2020.
Estimated reading time: 1 minute(s)
The temperature is dropping, the nights are drawing in, and ‘Lockdown 2.0’ has begun in England. Want to make like a dormouse and hibernate your way through it? We’re all tempted but there is a better way to keep your spirits up this month – get outside and get walking!
Step by step
Walking is simple, free and one of the easiest ways to improve your fitness and mood. A study by the UK government revealed that walking can reduce your risk of developing illnesses such as type 2 diabetes, cardiovascular disease, dementia and some cancers, and that one brisk 10-minute walk per day (brisk is defined as 3mph) can lower your risk of early death by 15%. We’re in!
10,000 steps is often quoted as an achievable daily target, but it won’t suit everyone. Any increase on your current daily activity will have a positive impact on your physical and mental health. If you use a fitness tracker, monitor your current step count for a few days then set yourself a daily target 25% higher. When that starts to feel too easy, increase your target the following week.
Make time
If you schedule a 30-minute walk into your daily routine, you’ll easily meet the government’s recommendation of 150 minutes of activity a week. But you can squeeze walking of any length into your week – you could plan a longer trek with your COVID ‘bubble’ at weekends; and fit in quick bursts of walking at home (a quick back-and-forth when waiting for the kettle to boil, or dashing up the stairs and back while the adverts are on TV).
Take a breath
Breathing fresh air is a wonderfully simple way to improve both physical and mental health. Increasing the amount of oxygen in your lungs can sharpen your mood, aid digestion, boost energy levels, and lower your blood pressure and heart rate. It also boosts production of the happy hormone serotonin – simply taking deep breaths can leave you happier.
Dose of vitamin D
Now that the days get dark from late afternoon, we have fewer opportunities to absorb our daily dose of vitamin D from sunlight. This nutrient is essential for the body – it needs vitamin D to absorb calcium, aid bone growth and healing, and support the immune system. Some medical experts have started advocating the use of vitamin D in the fight against coronavirus – we need it now more than ever!
Get your daily dose from the sun by taking your walk around the middle of the day when the sun is at its highest. Expose as much skin as you can stand in the cold and sunscreen should be avoided (don’t panic – yes, you should still wear sunscreen every day but the body produces its required amount of vitamin D in half the time it takes to damage the skin). Fair skin tones need only around 15 minutes of exposure, with darker skin tones needing a couple of hours.
Enjoy nature
Immersing yourself in nature has been proven to improve both physical and mental health. Autumn is a wonderful time to be walking in the woods – you can still, just about, enjoy the dazzling autumnal displays of the UK’s woodlands and arboretums (check the websites of the National Trust and Woodland Trust for details of areas that remain open to the public for walking). When on your stroll, be mindful and present in the moment – the Japanese have even called this practice ‘forest bathing’ or ‘shinrin-yoku’, bathing in the forest atmosphere.
On your next walk really listen to the birdsong or the crunching of leaves underfoot; notice and breathe in the scents and smells; look at small details such as cobwebs or insects; and awaken your sense of touch by literally hugging a tree! You’ll return home feeling calm, relaxed and invigorated.
Accessories for your walk
If you’re not indulging in some ‘forest bathing’, you may want a bit of extra entertainment while you tot up your daily steps. Music and podcasts provide a great soundtrack to a walk – the BBC Sounds app has a wealth of music and talk shows, podcasts and documentaries to pick from (all free). Or losing yourself in an audiobook can transform your local stroll into an epic adventure – browse Audible for your next read (new users can enjoy a 30-day free trial).
Make sure you’re comfortable on your walk by wrapping up with more layers than you think you’ll need (you can always remove) and putting on one of our wirefree bras. For a demanding hike we’d recommend one of our Impact Free sports bras, perfect for low-impact activities such as walking, they’ll ensure your boobs are well-supported as you stride up the hills.
On gentler strolls any of our comfort bras will support you while providing ‘second skin’ comfort. Try our athleisure-styles ‘Eden’, made from soft organic cotton, or our new ‘Posie’, available in a twin-pack of pink and grey.
Eden
Eden is our first organic cotton bra, inspired by best-selling Comfi-bra and the debut style in our sustainable range. The enclosed front-fastening zip is lined; soft against the skin and smooth under clothing. The wide under band is super soft and straps are padded, making this our comfiest bra yet!
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Posie
Introducing Posie, the perfect t-shirt bra which comes in a two pack including one blush and one grey colour. Posie is a great everyday style designed for comfort with lightly padded cups. The addition of a discreet hook on the back means they can also be worn as a racerback making it practical under clothing.
Solo walking is a great way to let the mind wander or give you perspective on a tricky problem. It’s also a wonderful excuse to escape the house (and, if you don’t live on your own, escape the others in it – just saying…). But, lockdown guidelines this time around do allow you to meet with one other person outside of your bubble – so grab a flask of something hot (perhaps even a cheeky mulled wine) and grab a friend for a much-needed catch-up. You’ll both be walking yourselves through a happier lockdown!
