How to incorporate walking in our everyday lives as practitioners

https://walx.co.uk

May is National Walking Month so we asked Lucie to be our first guest blogger to talk to us about how we can incorporate walking into our every day lives as practitioners.

Lucie Cormack, WALX Master Trainer at WALX Dorset

WALX are a unique national walking club that have hundreds of walks a week and are guaranteed to get results. Whether it is for weight loss, fitness, wellbeing or to meet new friends WALX Master Trainers are passionate about making your walk experience unforgettable.   

Walking the Extra Mile: How Regular Walks Can Transform Your Day as a Childcare Practitioner

Childcare practitioners hold one of the most rewarding yet demanding roles. Between nurturing children, managing activities, and juggling day-to-day tasks, finding time for personal well-being can seem like a step too far. However, incorporating regular walking into your routine—even in small pockets of time—can bring significant benefits. From boosting mental health to increasing physical strength and flexibility, walking is a simple yet powerful tool to refresh your mind and body. Let’s explore how you can integrate walking into your busy schedule.

Mental Health: A Breath of Fresh Air

Walking isn’t just about moving your legs; it’s about clearing your mind and lightening emotional burdens. It was Hippocrates who first suggested that “Walking is man’s best medicine” and many researchers and psychologists have echoed this with studies showing that a brisk walk can help dissipate stress and anxiety by releasing endorphins—those natural mood enhancers. Even a short walk during a break or after work can provide a mental reset that leaves you better equipped to handle the day’s challenges. The rhythmic, meditative pace of walking encourages mindfulness, allowing you to process emotions and decompress from a seemingly endless day of caregiving.

Incorporating walking into your routine creates precious pockets of time that are purely for you. When you step away from the daily hustle—even if just for 10 or 15 minutes—you’re giving yourself space to regroup and refocus. This is vital for maintaining not only your mental health but also your overall effectiveness as a childcare professional.

Physical Benefits: Weight Loss, Strength, Flexibility, Cardio Health and Balance

Walking is a low-impact exercise that suits nearly every fitness level, making it accessible even when time is limited. Let’s look at its physical benefits:

Weight Management: Even moderate-intensity walking helps burn calories, gradually contributing to improved weight control. Splitting short walks throughout your day can add up to significant calorie expenditure over time.

Strength and Flexibility: Regular walking strengthens your leg muscles and improves joint mobility while encouraging a natural range of motion. For childcare practitioners who often lift or engage with active children, this can help prevent strain and injury.

Balance: Walking, particularly on varied surfaces, fosters better balance and coordination. This can be especially valuable in a childcare setting where both you and the children are navigating different playground terrains or activity areas.

The cumulative benefits of these physical improvements contribute to greater stamina, an improved posture, and an overall sense of vitality—ensuring you have the energy needed for every challenging interaction throughout your day.

Balancing Walks with a Hectic Schedule

It’s understandable that as a childcare practitioner, your work hours might feel too packed for additional activities. However, the key is to creatively include walking into everyday routines:Breaktime Strolls: Utilize any available breaks by taking a quick walk around your workspace. Even a 10-minute walk can work wonders.

Pre- or Post-Shift Walks: Start or end your day with a walk. This could be a leisurely pace in the morning as you prepare for the day ahead or a brisk walk afterward to release built-up stress.

Walking Meetings: If possible, consider taking discussions or meetings outdoors. A walking meeting can be both refreshing and invigorating, replacing long, sedentary discussions with healthy movement.

Make Idle Gaps Active: Whenever feasible, replace waiting or sitting time with a short walk. For instance, when supervising nap time or downtime, a quick lap around the playground or your workspace can inject some movement into your routine.

Incorporating Children into Your Walks

Integrating walking into your childcare routine can be a delightful experience for both you and the children:

By involving children, you’re not only modelling healthy habits but also creating memorable experiences that combine wellness with education.

Organize regular nature walks with the children. Exploring local parks or green spaces isn’t just educational—it’s a sensory delight that brings out children’s curiosity to explore the natural environment. Use these walks as opportunities for children to learn about different plants, insects and practice wildlife spotting.

Encourage children to take part in short, engaging brisk walks. You can make it fun by turning the walk into a game—perhaps a scavenger hunt or simple races that keep the pace lively. These playful bursts of activity not only benefit the children’s physical health but also make your walking session more dynamic.

Nature Walks vs. Brisk Walks: Finding the Right Balance

Both nature walks and brisk walks offer unique benefits, and integrating both into your routine can provide a holistic approach to well-being:

Brisk Walks: When time is tight and you’re seeking a quick burst of activity, a brisk walk gets your heart pumping and elevates your cardiovascular health. These walks are efficient for calorie burning and improving overall stamina. They ensure that even with limited time, you can achieve the intensity to benefit your physical health.

Nature Walks: These walks are taken at a slower pace, allowing for reflection and deeper connection with your surroundings. Nature walks provide a sensory-rich experience; the rustle of leaves, bird singing, the smell of cut grass or forest pines can soothe mental fatigue, reduce stress, and foster a sense of inner peace. They can be particularly beneficial during moments when you need calm and creative inspiration. Theres a lot to be sad about the saying ‘walk as far you need to lift your mood’.

Finding the right balance might mean alternating between both types depending on your mood, time availability, and daily demands. Some days call for a reflective nature walk with the children, while others might warrant a swift, energetic stroll to break up work periods.

Tips for Getting Started

Start Small: If you’re new to incorporating walks into your routine, begin with short intervals—say 10 minutes a few times a day—and gradually increase the duration as you grow more comfortable.

Be Flexible and Creative: Look for opportunities in unexpected moments. Whether it’s a brief walk to fetch supplies or a quick jaunt before a meeting with parents, every step counts.

Set a Routine: Consistency is key. Try to schedule walks at the same times each day so they become a natural part of your routine.

Join a Walking Group: A walking group can foster camaraderie and shared motivation that benefits both your physical and mental well-being.

Conclusion: Embrace Every Step of the Journey

Incorporating regular walking into your day as a childcare practitioner is more than just an exercise routine—it’s an investment in your overall well-being. The mental clarity and stress relief from a leisurely nature walk complement the physical benefits of brisk walking, all the while offering opportunities to engage with the children in fun, educational ways. Every step you take is a step toward a healthier, more balanced life, both for you and for the children who look up to you.

As you adapt these strategies into your daily routine, consider exploring additional creative ideas like walking meditation practices or themed outdoor adventures that make each walk an enriching experience. Happy walking!