Walking is surely the easiest, most natural, yet also sadly overlooked physical activity you can practice –even if it has been long associated with physical and mental health benefits. Daily walking is a simple yet extremely powerful activity that can improve people’s wellbeing. Countless scientific studies have convincingly shown that regular walking not only improves cardiovascular health –it also gives your mind a much-needed boost. Pilgrimage takes this experience to the next level.
Walking: The panacea for physical health
The simple act of walking is one of the most effective and least stressful exercises for the human body. According to a report published by Harvard Health Publishing, walking for just 20-30 minutes a day can reduce the risk of heart disease by 30 per cent. It is no wonder that Dr Thomas Frieden, former director of the Centers for Disease Control and Prevention, called walking “the closest thing we have to a miracle drug”.
The cardiovascular benefits of this activity are many: walking helps to lower blood pressure and keeps blood sugar and cholesterol under control. Walking also improves circulation and the overall health of the blood vessels. However, to maintain these benefits, it is important to vary the pace at which you walk: Experts recommend alternating periods of fast walking with slower recovery periods –a technique called ‘interval training’, which further stimulates the heart and increases cardiovascular capacity. Of course, without overdoing it!
Walking for the mind and soul
While the physical benefits of walking are well known, the positive effects on mental health are just as important. Numerous studies have shown that walking can reduce anxiety, alleviate depression and improve your general mood. The simple act of walking activates a series of neurological processes that release endorphins –those ‘happy hormones’ that fight stress and unease.
Walking outdoors can improve cognitive function and promote creative thinking. According to research from Stanford University, walking in natural environments can reduce brain activity associated with mental rumination; that is, we tend to think less about our problems when we are outdoors.
But walking can go beyond mental and physical well-being. When combined with a spiritual experience (as in the case of pilgrimage), walking becomes a true inner journey. In fact, pilgrimage is a form of meditative walking that allows you to reconnect with your body and soul. It is a time for free reflection, on different levels, on the meaning and direction of one’s life.
Pilgrimage is also an opportunity to live in the present moment –the famous here and now. Walking, often through natural or historic routes, shifts the focus from the daily grind to the beauty of the moment. This form of mindfulness is one of the keys to a more balanced and peaceful life.
Pilgrimage: A path to total wellness
Pilgrimage is an ancient practice with roots in many religious and spiritual traditions. From Santiago de Compostela to Jerusalem and Mecca, millions of people undertake long and arduous journeys every year for spiritual or personal reasons. During these journeys, pilgrims not only face physical challenges, but also psychological and spiritual ones. That is why pilgrimages are opportunities to slow down, listen to one’s body, and reflect on one’s life journey.
One of the most interesting aspects of pilgrimage is that, unlike modern marathons or sports competitions, it is not so much the final destination that counts. One could say that every stretch of the road is potentially as important and fascinating as the next one. As Dr Lauren Elson of Harvard University points out, walking allows you to get in tune with your natural rhythm. The pilgrim listens to his or her body, learns its limits and, step by step, finds an inner balance. This is why, even today, many people go on pilgrimage not only for religious reasons, but also to know themselves better, and find a renovated sense of peace and well-being.
Walk, yes, but walk together
The sense of community that is created among pilgrims is as important as everything else we have said so far. Although a deeply personal journey, pilgrimages are often shared with others –be they friends, family or complete strangers. Walking together, sharing experiences and thoughts, creates deep bonds, often without the need for many words. In this way, pilgrimage helps us communicate, fostering openness and interdependence, creating a healthy sense of belonging and mutual support.
Sources:
- Corliss, J. (2023, February 1). Revitalize Your Walking Routine. Harvard Health Publishing.
- Walking for Health, Harvard Special Health Report, Harvard Medical School.
- Berman, M. G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207-1212.
- Docherty, R., MacLean, R., & McCarron, M. (2015). Pilgrimage and personal well-being. Journal of Health Psychology, 20(6), 754-765.
- Elson, L. (2022, May). Interval Walking for Cardiovascular Health. Harvard Health Publishing.
