Looking for a way to counteract the physical and mental knock-on effects of COVID-19 on your family? Just walk, says a leading Brisbane psychology practice.
As a society, we have definitely retreated into our homes over the past five-or-so months, be that via forced lockdown or through our own personal need for the security and sanctity of the walls we know best. However, the knock-on effect has been increased screen time, less physical exercise and declining mental health.
Speaking out on the eve of the Pedestrian Council of Australia’s annual national Walk Safely to School Day (this year, to be held on Friday, September 11), Benchmark Psychology’s Michelle Hansen says walking is the simplest antidote for what 2020 has thrown at us and is most beneficial for kids.
“When children experience low mood, loss of motivation, anxiety and have difficulty concentrating, walking can provide an opportunity to be physically active, social and even independent,” Ms Hansen says.
“Getting away from the space where stress or problems are occurring helps us gain clarity and gives us an opportunity to reflect on what our stressors are. It forces you to focus on other things, enabling you to create space between yourself and what is causing you tension. There isn’t much you can do in the time you are walking - everything else can wait.”
Ms Hansen described walking as “moving mindfulness” for children.
“We often take a big breath and smell the fresh air as soon as we go outside, meaning we inhale more oxygen and boost the production of serotonin, a neurotransmitter in our brain which impacts our mood,” says Ms Hansen. “There will likely be times during your walk where you are completely in the moment - this is where you leave your troubles behind, if only briefly. Walking is also a great way to soak up vitamin D, which research suggests also helps release neurotransmitters and regulate our immune system.”
A Walk Safely to School Day ambassador, Professor Patrick McGorry AO is also urging families with primary-school-aged children to start putting their best foot forward following a rise in anxiety, depression and overall poor mental health among young Australians due to the COVID-19 lockdown.
“The recent pandemic dramatically interrupted the routines of families with young children as schools closed for extended periods of time and organised sport postponed until further notice. The mental and physical health impacts of COVID-19 are intertwined and we need to act quickly to flatten the rising curve of young Australians now struggling with mental health,” Mr McGorry said.
“Research by Orygen shows that regular exercise, like walking to and from school, has a positive impact on anxiety and depression which is why we are encouraging primary school aged children to step into spring this September for national Walk Safely to School Day.”
And beyond the mental wellness of our kids, we also have to keep their physical wellness in check and walking is a great solution here as well. Pedestrian Council of Australia Chairman and CEO Harold Scruby said the “extremely disturbing childhood obesity epidemic continues to affect one in four* children at critical levels across Australia”.
“Unless teachers, parents, carers and the community generally get behind this event and its objectives, this number will never decrease. The best exercise for all of us is regular walking. Children require at least 60 minutes per day of physical activity. We should encourage them to reinstate these healthy habits off the back of COVID-19 and include walking at the beginning, during and end of each day,” Mr Scruby said.
National Walk Safely to School Day is a community initiative now in its 21st year and supported by all levels of government. It also aims to raise awareness of the road safety, transport and environmental benefits that regular walking (especially to and from school) can provide.
Parents can enjoy the social benefits of walking their children to school, too. Whether you pound the pavement with a friend, family member or even a pet, walking and talking can help us strengthen our feelings of connectedness and belonging, Ms Hansen said.
“When we interact with people, our body releases a lot of different neurotransmitters that elevate our mood and release anxiety and stress,” she said. “What’s more, having the opportunity to speak with friends and family about how things are going for you, and hear how they are going in return, is invaluable to our overall mental health.”
All the more reason to keep on walking, we say! And especially on Walk Safely to School Day on Friday, September 11.
Walk safely to School Day Website
Top 5 ways for parents to build walking into their primary-school-aged kids’ routine:
1. Walk some or (if you can) walk all the way to school
2. Get off the bus or train a few stops earlier and walk the rest of the way
3. Park the car at least 1km away from school and walk the rest of the way
4. Set your alarm 30 minutes earlier to fit in a walk to school
5. If you can’t walk in the morning, walk home after school.
*ABS: National Health Survey: First Results, 2017-18