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Strong Women
Is it OK to walk the same route every day, or should you mix things up?
By Lauren Geall
6 days ago
4 min read
Sticking to the same walking route every day makes things easy, but is it a better idea to try new routes every so often? We asked a personal trainer and psychotherapist to explain the benefits and potential drawbacks.
Right out the front door, another right at the main road and a final right onto the common. One loop around the pond (or two if I’m feeling particularly energetic) before a quick stroll down a side path until I’m back at the bottom of my street. A straight walk up the hill, and I’m done. 20 minutes, sorted.
If you’re anything like me, your daily walk has become almost as formulaic as your morning shower or making your bed. Ever since I started walking regularly during the pandemic, it’s become an easy way to incorporate movement into my working day, and following the same route allows me to know exactly when I’ll be back at your desk – ideal if you tend to be bombarded by a flurry of requests on your return from lunch.
But recently, I’ve started to wonder whether sticking to the same route every time I go out for a walk is a good idea for my health and wellbeing.
We know that variety is good for us when it comes to exercise. You wouldn’t spend your whole gym session doing one type of lift, and running the same distance at the same speed every day isn’t the most efficient way to improve your performance. So, does mixing things up make a difference when it comes to the walking routes we take?
What are the benefits of walking the same route every day?
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Sticking to the same route can, as we’ve established, be a good thing. It makes building an exercise habit simple and easy, and it can provide mental benefits, too.
“Familiar surroundings can have a calming effect on the mind,” says personal trainer and Sculptrition founder Amanda Place. “Walking the same route allows you to disconnect from the pressures of decision-making and navigation, providing a mental break and promoting relaxation.”
That’s good news if you use your daily walk as a chance to have a good think – you won’t be able to mull over something that’s happened at work if you’re focusing on not getting lost.
Being able to track your progress is also another benefit of sticking to the same route, Place adds. “Walking the same route regularly allows you to track your progress over time. You can observe improvements in your fitness level, monitor your walking speed or endurance and set goals for yourself based on the familiarity of the route.”
What are the benefits of mixing up your walking route?
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On the flip side, mixing up your route can offer both mental and physical benefits. We know that novel experiences, such as trying a new hobby, can help foster a sense of creativity and boost self-esteem, so while walking a different route may not have such a big impact, it can make a difference.
“Changing routes can provide new stimuli to the brain, keeping the mind engaged and curious,” explains Jason Ward, a psychotherapist and clinic director of DBT London Services.
“Exposure to different environments can also enhance creativity by providing you with new perspectives and ideas, and mixing up your route can help to keep your walking routine more interesting, reducing the likelihood of boredom and maintaining motivation.”
Physically, there are also potential benefits to trying new routes – even if you spend the exact same amount of time on your feet. Place explains: “Different terrains and inclines engage various muscle groups. By changing your walking route, you can challenge your body in new ways, promoting overall muscle development and preventing the overuse of specific muscles.”
Of course, this won’t apply if you’re walking on the same surface or incline – so try to seek out routes which incorporate a range of different terrains and challenges to keep things interesting.
Seeking out inclines or terrain challenges can also help to boost the cardiovascular benefits of your walk, Place adds. “Walking on varied terrain can increase the intensity of your workout, meaning you can enhance cardiovascular fitness by challenging your heart and lungs to adapt to the demand.”
Which is better for you: sticking to the same route or mixing things up?
If you’re looking for a relaxing walk where you can switch off or think the events of the day through, then opt for a walk along a familiar route. However, if you’re in need of some mental stimulation after a boring day, then exploring somewhere new could be the way forward.
‘Aimless walking’ – where you set out to discover new areas of your neighbourhood without any time or distance restraints – is a great place to get started. Just make sure you haven’t got any looming meetings calling you back to your desk so you’ve got plenty of time to wander.
Images: Getty
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