Thursday 22 January 2026 12:10 pm. How something as simple as walking could change your life. By: Bettina Campolucci Bordi. Chef and food writer Bettina Campolucci Bordi shares her personal journey of discovering the profound impact that regular walking has on overall well-being, from enhancing sleep quality to deepening relationships with her children.
The Joy of a Simple Stroll
I have just returned from a walk. It was not an epic trek or a strenuous workout. There was no special gear, no fitness tracker, and no specific target beyond breathing fresh air and stretching my legs after hours spent in the kitchen. My muscles feel more relaxed, the tension in my shoulders has eased significantly, and my spirits are noticeably brighter. For me, this is movement fulfilling its essential purpose.
Morning Walks as a Family Ritual
I make it a habit to walk first thing in the morning, often with my family. This has evolved into one of the most cherished parts of my day, providing a peaceful start before the hustle begins. It also serves as an unexpectedly effective way to connect with a teenager. Since you cannot scroll on a phone while walking, conversations flow more naturally. Topics emerge that might not surface during a rushed breakfast or the chaos of leaving home. A Scandinavian proverb aptly states: "There is no bad weather, just bad clothes", and this resonates deeply. The biggest challenge, particularly in winter, is stepping outside, but once you do, the benefits are immediate and uplifting.
Redefining Movement in a Busy World
Over time, physical activity has become another area where we feel pressured to excel. We discuss Pilates, yoga, HIIT, reformer classes, and strength training—all valuable in their own right. Yet, they often come with costs, expectations, and a notion that if not done perfectly, they are ineffective. Historically, movement meant walking to destinations, carrying items, stretching when stiff, dancing in kitchens, or simply getting up and down from the floor. It was an integral part of daily life, not a penalty for dietary choices or body image. Truthfully, most of us do not require more intensity; we need greater consistency. Movement stands as a cornerstone of health, alongside sleep and nutrition, but it remains one of the most overlooked tools for managing mood, stress, and energy levels. When I engage in regular, gentle movement, I feel calmer, more focused, and resilient. Without it, symptoms like stiffness, irritability, mental fog, and disrupted sleep quickly arise, making my nervous system feel chaotic.
Embracing Walking as a Foundation
I once believed that movement had to be structured to be worthwhile. If I lacked time for a full workout, I would skip it entirely. However, through experiences like pregnancy, postpartum recovery, and injuries, I have learned that something is indeed better than nothing—and often much better. Walking has become my anchor, a favourite form of exercise. It is free, accessible, and remarkably underrated. A daily walk resets my nervous system in ways few other activities can. It grounds me, allowing my mind to wander freely without descending into anxiety. Some of my most creative ideas emerge during walks, typically when I am not striving for productivity.
Practical Tips for Incorporating Movement
If a morning walk is not feasible, I adopt a practical approach rather than giving up. This includes getting off the bus a few stops early, parking further away, choosing longer routes, or using stairs instead of escalators. Movement does not need a dedicated slot in the calendar to be meaningful. Additionally, stretching and mobility exercises have become non-negotiable for me—not the elaborate routines seen on social media, but just five to ten minutes of moving my spine, hips, and shoulders through their natural range. This is especially helpful after days of standing, cooking, or travelling. It is about maintenance, not optimisation, akin to brushing your teeth for joint health.
A Shift in Mindset
I have also reframed my reasons for moving. It is not to "earn" food, alter my body shape, or tick a box. I move to feel better internally, improve sleep, manage stress, support hormonal balance, and age gracefully. When movement stems from this perspective, it ceases to feel like punishment and transforms into an act of self-care.
Conclusion: Less Can Be More
If you are reading this and feeling you should do more, consider doing less but with greater consistency. Take a walk, stretch briefly, or sit on the floor for five minutes. Observe how it positively affects your day, mood, and sleep—everything is interconnected, and every bit counts.
