Alex B Cann column - 14/05/26 - 10,000 steps away from doomscrolling

I've recently started going for an evening walk most nights. Nothing hugely remarkable about that, you may think, but it's made a huge difference to my mental health. I toyed with the idea of writing a piece entirely about the week's political events, but frankly I find it all too depressing. The divisive rhetoric, the inflammatory language, pitting communities against each other...I increasingly feel like I don't recognise the place where I was born and have spent almost five decades living.

My main hope is that everything can eventually become less toxic. I am a white, middle-aged man, and am privileged not to know first hand what it's like to be on the receiving end of racism. I've witnessed it, but not been its target, so can't fully appreciate what that must feel like. Going for a walk helps when it feels like I have too many tabs open in my brain, and rather than posting my thoughts on Twitter/X or engaging in yet more doom scrolling, it feels like something more positive I can do to help my own mental health. My wife has even commented that she's noticing a few changes in the shape of my face, so perhaps my aim of getting 10,000 steps a day is paying off!

A little science. In the last couple of years alone, countless studies have linked a regular walking habit to increased longevity and better cardiovascular health, whilst reseach from the University of Oxford has found that doing over 5,000 steps a day can lower your chances of developing around 13 types of cancer. The benefits increase incrementally all the way up to 9,000 daily steps.

Another study revealed that adults who walked 6,000 steps a day had a reduced risk of "all-cause mortality". In other words, there is a good chance it could help you to live longer. Boffins also found that people with multiple chronic health conditions could add three years to their life by doing just ten minutes a day of brisk walking.

Whilst it will never build muscle as quickly as the gym, walking can certainly help with this too, especially when you first make it a regular habit. Your body will eventually adapt to your new regime, meaning you might need to add some hilly terrain or a weighted vest, but the message is clear from Dr Vikram Murthy, who told Strong Women: "This form of movement will help tighten, lift and tone your muscles. It'll also help to push blood through all the vessels throughout the whole body, and to your muscles too, ensuring they are well perfused (have a good blood supply)".

A study published in the journal Nature showed that brisk walking (getting your heart rate elevated) could lead to you having a biological age that is 16 years younger than your real age in midlife. Another report in the Journal of Alzheimer's Disease in 2021 found that brisk walking five times a week can help combat brain ageing and memory loss by encouraging blood flow.

When it comes to boosting mental health, 'awe walking' has been found to offer relief from stress, depression, loneliness and anxiety. 'Aimless walking' - a walk without any real aim or destination - can be a good way to allow your mind to wander.

In short, study after study vouches for the benefits of walking. It can help lower your risk of cardiovascular disease, high blood pressure, type 2 diabetes, and cancer. Sleep can also improve as a result of a regular walking habit. A Gallup poll recently found that over half of all Americans say they would feel better if they could get more sleep. One tip, which sadly I can't follow due to starting work at 6am, is to go for a walk at first light. Dr Sandi Mann, a senior psychology lecturer at the University of Central Lancashire, told Woman and Home: "Going for a walk and taking the time away from stimulation created by our phones and laptops can spark new thoughts and ideas">

We all live in 'always on' mode these days, and it's good to take some time for yourself, whether that's a walk in your local park or just round the block. I recommend it highly, rather than feeling your blood pressure rise scrolling through more bile on social media. As for the state of UK politics, let's see what our newly elected councillors bring to the table and give them a fair chance to impress. I'll be watching closely.