It’s cold, the weather’s often unpleasant and it’s uncomfortable to bundle up for a walk outside. And while we continue to emphasize that movement- no matter where you do it- is essential for healthy aging, there are good reasons to don your down coat, put on your sturdy boots and march yourself outside for a brisk walk, even on inclement days. As Annabel Streets, author of the book 52 Ways to Walk: The Surprising Science of Walking for Wellness and Joy, One Week at a Time, recently wrote in an article in The Guardian, “It turns out that the conditions most deterring us from taking a stroll are, in fact, excellent reasons to step outdoors.”

What are some of those reasons? Between the wind dispersing and eliminating contagious viral strains you may breathe in, to cold weather activating your brown fat thereby breaking down your artery-clogging white fat, along with rainy weather releasing respiratory and immune-improving scents into the air, there are lots of important health benefits to embracing a winter walk. While of course it’s critical to dress appropriately and make sure you’re protected from the snow and wind with waterproof clothing and sturdy, grippy boots, the value of that outside stroll may just about outweigh whatever discomfort you may feel. One other reason mentioned by Streets for heading outdoors? Fewer pedestrians in your way- giving you a clear path for walking backward! In fact, you may not realize it, but walking backward has now been touted as a real source of aerobic exercise and strength building. In a recent article in The Conversation, clinical exercise physiologist Jack McNamara extols the virtues of walking backward as a way to get out of your walking rut, challenge your brain and body and utilize your muscles and core in a way that will improve your stability and balance. So, find an open path or empty parking lot, stand up tall (without looking behind you) and try taking a leisurely stroll in reverse!

Some other recent observations about walking during these shorter, colder days: Is there a time of day that it’s best to be outside? In another post as part of her Age Well Project, Annabel Streets addresses optimal walking time. Based on recent research, her advice is that the morning hours between 8:00 am – 11:00 am are optimal for walking outside, especially if you’re hoping to improve your cardiovascular health. For the most bang for the buck, she suggests you attempt 2 walks per day, once in the early morning and perhaps later before lunch. And in inclement weather, she advocates walking poles and crampons to ensure a good grip on your feet. For more of her advice, put on your watch and your warm clothing and click here. 

Finally, one long walk or several short walks each day? Which is better? While Streets promotes 2 walks (preferably in the morning), other experts suggest doing whatever works for you. Whether it’s longer, less intense walks or short, intensive power walks (which may really give your brain a boost- improving blood flow and oxygen to your brain), the bottom line is whatever way gets you moving and walking is the right idea for you. So get ready to go out and take a look here.