We had a large turn out on Zoom for this conversation. People joined from London and even from Portugal (in Kerstin’s case).

Jane took us through some of the points she made in her first talk for WISE showing that walking helps delay Alzheimer’s and other dementias. Research shows that walking regularly increases blood flow to the brain and so supports cognitive and mental health.

Kerstin told us that walking helps reduce risk of strokes and of hip fractures. As we age, our joint cartilage can suffer from wear and tear or inflammation, and the synovial fluid which lubricates the joints becomes more viscous. Low-impact exercise increases blood flow to cartilage supplying the nutrients it needs. Walking helps lubricate the joints, decreases pain and stiffness, and increases range of motion. We need to find a balance between too much which can cause inflammation in those with rheumatoid arthritis and sufficient to feel the benefits.

Keeping feet mobile and flexible aids balance and muscle symmetry while walking. The sensitive plantar fascia on the sole of the foot which supports our body weight and frame can be massaged and stimulated by rolling a spikey ball over the whole area. Walking on shingle is great for balance and helps us use different muscles.

We talked about pace of walking and agreed that mixing pace is helpful. Faster walking is great for blood flow, interspersed with slower periods so that we can enjoy being outside and concentrate on what we are seeing.

Walking in nature is great. It can be a meditative experience and often gives the “back brain” time to sort out problems while we aren’t really thinking about them. A rhythm to walking is beneficial. The difference between walking in town and in the country was noted; town can give opportunity for curiosity and discovery.

We talked about walking in groups and on our own. Although some of us really like walking on our own, others had realised they felt uncomfortable, explaining the high level of dog ownership in Aldeburgh.

The Ramblers, https://www.ramblers.org.uk/, was strongly recommended. Our local group https://www.ramblers.org.uk/alde-valley can be contacted at its website here http://aldevalleyramblers.onesuffolk.net/ There is also https://www.suffolkramblers.org.uk/

Long walks are a different commitment and, though often in groups, some people like to walk on their own so that they meet people locally and discover more about the area they are passing through.

Jane and Kerstin put together this brilliant list of books about the experience of walking to which I have added some further suggestions which came up.