The Walking Dad: 5 Benefits of Walking
- Andrew Howlett
- 1 day ago
- 4 min read
Ever since I can remember, my father was a walker. He walked with us on his shoulders and a leash in his hand. On his own, he walked for over an hour most days. My friends’ parents would often say to me, “I saw your dad out walking in his fur hat.” As a teenager, I don’t remember ever joining him for one of these long walks, I would have seen no value in that at the time. Now that I am in my forties I wonder what those walks would have been like or what it would mean to go for a walk with him today. I’m also curious, why did he walk so much? No one was counting steps back then and he played enough hockey to meet his weekly exercise requirements. Knowing what I know now, I would argue that my father found walking both psychologically therapeutic and cognitively enhancing. He probably did his best writing while walking.
Just recently, I started making a point to go for walks. I discovered the value of walking while I was out for a run along the waterfront of the Toronto shoreline. I rarely get a chance to run in this area and when I did, I was amazed to see the number of people our for a walk. People of all ages and ethnic backgrounds, some walking alone and some in large groups. There were dads pushing their sons in strollers; and sons pushing their dad sin wheelchairs. There were friends in groups chatting, and lovers holding hands strolling along the boardwalk. No one had their phone out except for those on the bridge capturing a selfie with the city skyline in the backdrop. People just seemed present, polite and peaceful.
While on this run I noticed my level of awareness, mental clarity and deep reflection on what was going on around me. I thought to myself, “I need to write this down when I get home.” The run and subsequent walk felt good on many levels and I wanted to understand why, and inquire further about the benefits of walking.
5 Benefits of Walking
Indeed, reviewing the medical literature there are several health benefits to walking. It improves several physical health parameters, along with our cognitive and mental health, our social health, as well as strengthening father and child relationships. Having recently taken up running and walking, I’ve also discovered that walking can lead to a “flow state” and enhance our productivity.
Physical Health
No one would dispute that walking is generally good for you. My Great Aunt lived until the age of 107, perhaps because she never had a car. Walking provides broad and well-documented health benefits for adults, including reduced death from all causes, heart disease prevention, and improved metabolic health, such as weight reduction and improved blood sugar levels.
A large scientific review confirmed that moderate-intensity walking 3–5 times per week for 20–40 minutes per session can meaningfully lower blood pressure, offering an alternative to medication with no side effects.
Mental Health
Regular walking is associated with reduced risk of depression and anxiety, improved sleep quality, enhanced feelings of well-being and energy, and better cognitive function. Evidence also supports a lower risk of cognitive decline and dementia with habitual physical activity.
A randomized pilot trial of outdoor "walk-and-talk" therapy for men with low mood found it was highly acceptable (4.4/5 satisfaction) with 89% retention. Compared to conventional indoor therapy, the walk-and-talk group showed greater improvements in overall psychological distress and anxiety.
Social Health
Walking clubs offer substantial social benefits beyond the physical health gains of walking alone, including reduced loneliness, expanded social networks, a sense of belonging, and improved long-term adherence to physical activity.
Group outdoor health walks foster casual interpersonal interactions through spontaneous mixing during and after walks, which counters loneliness, leads to pleasurable anticipation of regular social contact, and builds group connections. These experiences contribute to expanding social networks, forming meaningful relationships, and developing a sense of belonging.
Enriching Fatherhood
The transition to fatherhood is associated with declining physical activity, increased social isolation, and poor mental health. A UK qualitative study found that new fathers shifted from team sports to solitary activities (running, gym), which paradoxically exacerbated feelings of guilt, isolation, and shame — guilt about taking time away from family, and shame about being insufficiently active. The authors specifically recommend community-based physical activity programs as potentially effective settings for engaging new fathers and promoting their mental health.
Walking is particularly well-suited for fathers because it can be done with children (enhancing bonding and modeling healthy behavior), requires no childcare arrangements, is flexible in timing and intensity, and addresses the social isolation and mental health vulnerabilities that characterize the transition to fatherhood. Community-based walking groups or father-child walking programs may serve as a dual intervention — improving both paternal health and children's physical activity levels simultaneously.
Achieving a Flow State and Enhanced Productivity
Over the past few months I took up running and the longer I stretched out my runs I began to notice I was experiencing a “flow state”. A flow state was first described by psychologist Mihaly Csikszentmihalyi in 1975. It refers to a state of complete absorption and optimal engagement in an activity, characterized by intense concentration, a merging of action and awareness, and a sense of intrinsic reward.
Walking can trigger the "flow state". By aligning specific mechanics with the right environment, you can shift your brain into deep, effortless focus and unlock profound mental clarity. For more on achieving a flow state, stay tuned for another post on fathershealth.ca
Next Step
If you're not already, become a walking dad. Together we can create The Walking Dads Group.
