Reflections from my One Foot Forward Journey

Today is the final day of the One Foot Forward challenge for 2024—a journey that has taught me how simple steps can hold profound power. When I first set my kilometre goal at 188 km, it seemed ambitious. Yet, as I moved day by day, inspired by the impact walking has on mental health, I soon found myself increasing my target to 248 km, which I reached with ease—especially with bonus steps from my recent adventures in Sydney.

For me, walking is more than physical activity; it’s a grounding practice of self-care and mindfulness. There’s something powerful about setting aside time each day to walk, allowing space to reflect, connect and simply breathe. Walking has become a way to honour my physical, emotional and health.

Walking each day isn’t just an act of movement; it’s a journey back to myself, a ritual that quiets the noise, centres my thoughts and invites me to reconnect with the present. Keep reading to explore the ways walking supports mental health and how it can serve as a powerful tool for connecting to our inner wild woman.

Countless studies highlight the benefits of walking, from improving cardiovascular health to boosting mood and reducing anxiety. Walking is low-impact, low-cost and incredibly versatile. It is an accessible practice that allows us to move at our own pace, in our own rhythm, in our own choice of surrounding whether that be by the ocean or hiking in nature, and in ways that feel authentic and nurturing.

Here are just a few of the profound mental health benefits of walking;

Encourages Blood Flow and Circulation: Walking increases blood flow, inviting oxygen and nutrients to the brain and body. This helps nourish brain cells, enhancing mental clarity and overall well-being. It’s as if each step sends a revitalising wave through the body, refreshing and recalibrating the mind.

Balances the HPA Axis: The hypothalamic-pituitary-adrenal (HPA) axis is a core component of our stress response. When activated by stressors, it releases cortisol and adrenaline, which, while useful, can become overwhelming if over-activated. Walking helps balance this system, creating a buffer against stress and encouraging a state of calm.

Releases Feel-Good Endorphins: As we walk, our bodies release endorphins—those wonderful “feel-good” neurotransmitters. Endorphins lift our mood, naturally counteracting feelings of anxiety and depression, and providing a sense of ease and relaxation. Walking outdoors, especially, amplifies this effect, grounding us and reconnecting us with nature.

Shifts us from the Reactive to the Creative Brain: Walking can shift us out of reactive “fight-or-flight” mode, awakening parts of the brain associated with creativity, insight, and problem-solving. Moving our bodies creates mental space to explore ideas, solutions, and reflections we may not otherwise access in the busyness of day-to-day life.

Calms the Nervous System: Walking soothes the nervous system, inviting it to shift from “fight or flight” to “rest and digest.” It’s an opportunity to breathe deeply, engage our senses and tune in to the gentle rhythm of each step. Walking serves as a grounding ritual that reminds our body it’s safe to relax.

Promotes Resilience and Self-Connection: Walking builds resilience. Each step is a reminder that progress is made in small, consistent efforts. As we move, we connect with ourselves, building a relationship of trust, respect, and care for our own well-being. Walking becomes a practice of self-attunement, a way of listening to and honouring the needs of the body.

The concept of a “wild woman walk” is one of honouring our inner wildness and the wisdom that comes from movement and connection with nature. When I think of walking as a “wild woman walk,” I envision a journey that goes far beyond physical steps. It’s a walk infused with intention, freedom and a deep respect for myself and my surrundings. It’s not about distance or speed; it’s about tuning into the voice within, listening to what our body and spirit need, and letting the walk be a space for that expression.

Walking this way becomes a powerful form of self-care, a way to shake off any discomfort from the day and realign with our core. Here are some ways to experience your own wild woman walk:

Before setting off, pause and set an intention for your walk. It could be as simple as, “I walk to reconnect with myself” or “I walk to release tension.” Letting an intention guide your steps helps ground the experience, making it a ritual rather than just an activity.

The wild woman walk is rooted in nature. Let nature be your guide and inspire your steps, whether you are in a park, on a beach or simply along a street lined with trees. Pay attention to what you see, hear, smell and feel. The rhythm of nature has a way of calming and centering us, reminding us that we are part of something greater.

Walk like you love yourself. Move with awareness, kindness, grace and gratitude for all your body does for you. Notice how your body feels and honour that experience, moving at a pace that feels good to you.

The wild woman walk is a time to explore your inner landscape, as you invite curiosity and creativity. Allow your thoughts to flow freely and without judgment. This walk can be a time for creative ideas to bubble up, for solutions to appear, or for insights to surface.

When you conclude your walks, take a moment to finish with reflection. How do you feel? Did any thoughts or feelings come up that surprised you? Journaling or choosing to take a few conscious & mindful breaths can be a beautiful way to complete the experience.

Walking has been my reliable companion in caring for my mental health and connecting with my inner wild woman. Each step is an invitation to be present, to honour my body and to explore the depth of my inner landscape. Through walking, I have come to understand that healing, creativity and self-connection are journeys made one step at a time.

Whether you are walking to support your nervous system, to ground yourself, or to connect with the wild woman within, remember that each step matters. Every walk is an opportunity to attune to yourself, to feel the ground beneath your feet, and to rediscover the healing power of simple movement. Embrace the journey, and let each step bring you closer to the vibrant, resilient and connected self that lives within you.