Do it for mindfulness

Focusing on the act of walking rather than the destination can encourage you to keep going long after you might have given up.

It’s one of the benefits of walking meditation in which body and mind are aligned to bring both into the present moment.

For mindful nature connection guide Sarah Goldberg, walking meditation is grounding and eases anxiety.

“I feel good when I spend time outdoors in nature,” Goldberg says. “But when II include the mindfulness practice, it deepens, strengthens and intensifies that connection.”

Walk1200km participant Jaala Dyer, a yin yoga teacher, says walking meditation has helped with the challenge.

“Not every kilometre I walk in a week is exciting, interesting or new. Sometimes they’re just the same old kilometres around the block, and that’s where I’ll practise walking meditation.”

Do it for productivity

A 2014 Stanford University study found participants’ creative output increased by 60 per cent when walking versus sitting. Walking benefited ‘divergent thinking’ – exploring many possible solutions to tasks. (However, it did not benefit ‘convergent thinking’ – focused single-answer tasks.) The benefits were greater in nature but even marked on a treadmill, and continued after participants had stopped walking. 

University of Otago psychology associate professor Liana Machado – who is known to pace her office when she reads and thinks – believes increased blood flow could be a factor, both during and after. “Sometimes you go for a walk and you come back to the work and you realise you’re way more productive, and it might be that you got your brain blood flow up, you got your neurons into a better physiological state and they can work more effectively.”

Do it to prevent migraines

Regular exercise helps Walk1200km participant Sarah Cahill manage head pain.

“I live with chronic migraine. Frequent migraine attacks bring head pain, nausea and brain fog. There’s no cure for this common but misunderstood, under-researched and often undiagnosed neurological condition.

“Thankfully, walking has helped to minimise the frequency and intensity of my migraine attacks. Medication, supplements, diet, hydration, adequate sleep and lifestyle choices are all important in managing migraine. But, for me, regular exercise is key.

“I’m a fair-weather walker, but my head pays the price if I don’t walk regularly. The Walk1200km challenge motivates me to walk in the wind and rain, rather than hide inside by the heat pump during winter.”

Do it for the planet

By ditching the car on some of your journeys, you’ll not only be adding to your Walk1200km distance but also helping the country meet its emission reduction targets.

Transport is New Zealand’s second-largest greenhouse gas emitter. Some comes from freight, but as a nation we’re hugely dependent on private cars.

Nationally, the plan is to reduce car travel by 20 per cent by 2035 to help New Zealand meet its pledge under the Paris Agreement of reducing greenhouse gas emissions and limiting global warming to 1.5℃ .

Auckland Council is working towards a 64 per cent reduction in the region’s transport emissions by 2030, and that will require a 10-fold increase in walking and cycling.

Think about which car journeys you can replace: the school drop-off, the commute to work, visiting the hairdresser or friends?  

Do it for menopause

Walking is one of the easiest steps that can be taken to help manage menopause symptoms and make you feel better.

Women experience many symptoms while undergoing menopause, including hot flushes, night sweats, weight gain, sleep difficulties, mood swings and anxiety.

A study by the University of Alberta of 77 walking programmes used by 7500 midlife women found 91 per cent of the programmes resulted in improvements in at least one menopause symptom.

But perhaps most importantly, do it for fun!