St Patrick was a great hiker — here's how to follow in his footsteps and walk more

Today, thousands of Irish men and women follow his example. We know there is nothing better than getting out for a ramble. Indeed, I’ve been a fan of the activity all my life, whether it is a city, a mountain, a forest or, my favourite, a stroll by the sea, walking to me is heaven, and if I’m on my own, it’s even better.

Not everyone likes to walk solo all the time. When the 220-plus members of Cork Backpackers Hillwalking Club take to the hills and mountains of Ireland, they do so as a group.

“I have been a member since March 2022,” says club secretary Siddhant Shahane.

“I joined the club to spend time in nature with other like-minded people.

“Having a desk job makes me want to spend time actively outdoors.”

On the go since 1982, the club is based in Cork City but spends much of its time in the MacGillycuddy’s Reeks, Comeraghs Mountains, or Galtees.

They meet every second Sunday for what might be called their flagship hikes, but there is so much more to the club than just trooping up and down mountains.

“I think there are many different reasons people join,” says Shahane, “but it is mainly down to wanting to make new friends, enjoy nature and get fit.

“We have a very inclusive and welcoming atmosphere with multiple nationalities, and besides hillwalking, we organise many social events like coffee mornings, barbecues, and sea swims.

“We often go for meals after the walks, and many friendships have been made and maintained informally outside of the club.”

Shahane says that the members’ age range is mid-30s to late 50s, but there are “plenty of members above 70, which indicates that hiking keeps you healthy”.

“A hike will ensure lower stress levels in the days following.

“There have been studies done on this, and my own Garmin watch stress level reading tells me every week.

“Along with the obvious cardio benefits, hiking on uneven terrain is known to strengthen muscles and improve stability, and it is relatively low-cost. It also improves mental endurance.”

Walk to wellness

A 2016 study from Trinity College Dublin, entitled Walking to Wellbeing, found that “Irish adults who walk for at least 150 minutes per week are more likely to rate their health as good, very good, or excellent”. They also report a “higher quality of life, score lower on the loneliness scale, and are more likely to engage in formally organised activities outside of work [such as] active and social leisure activities and volunteering”.

“If you were ever looking for a silver bullet in exercise, this is certainly one,” says Dr Diane Cooper, a clinical exercise physiologist with EduFit who has guided people with various health problems to regain health through exercise.

“There are so many benefits to walking,” she says.

“One of the biggest is for your cardiovascular fitness. That is an independent predictor of health, which means the fitter you are, the more protected you are from some of the chronic conditions that we suffer from today, like diabetes, certain types of breast cancer, and colon cancer. “

Walking is also effective in reducing blood pressure, says Cooper.

“After you go for a walk, you get a 24-hour lowering effect on your blood pressure.

“If you have high blood pressure, you need to walk most days of the week.

“Walking will improve your cholesterol profile and regulate your blood sugar, through muscle contraction, so for anyone who has pre-diabetes or diabetes, it helps with that.”

A recent study from Harvard Health Publishing discovered that walking also counteracts the effects of weight-promoting genes among those who “walked briskly for about an hour a day”. The researchers also reported a boost in immune function among walkers, and those who step out during cold and flu season are less likely to call in sick.

Indeed, “those who walked at least 20 minutes a day, at least five days a week, had 43% fewer sick days than those who exercised once a week or less”.

Walking has also proven beneficial to those suffering from arthritis-related pain.

Studies cited again by Harvard Health Publishing suggest that walking eight to 10km a week can prevent arthritis from forming.

Cooper says women going through menopause should take note of this benefit to bone health.

“When we hit menopause, and we have all of these hormonal changes, we have a five-year rapid bone loss period, which is one of the reasons we have such high rates of osteoporosis in women in Ireland, particularly in the spine and the hips,” she says.

“There’s evidence that when [midlife] women do weight-bearing exercises such as walking, it increases the bone mineral density in their hips and spine, which is great for either the prevention of osteoporosis or treatment and management.

“If you can complement that with resistance training, you’re helping yourself.”

Green and blue exercise

I explain to Cooper that when the dreaded writer’s block strikes, I often get up and go for a walk to clear my head and seek inspiration. Thankfully, it usually works.

“If you study brain function after a 20-minute walk, you can see increased blood flow, oxygen, nutrients all around the body and of course that happens around the brain as well,” she says.

“You’ll feel invigorated everywhere. So when you’re stuck on something at work or tired, that’s the best time to go for a walk, even 10 minutes, because when you come back, you’re more alert and creative.”

As to my favourite pastime — a walk by the sea — it seems the benefits are better again.

“There is a whole branch [of research] looking into the idea of what’s called green and blue exercise,” says Cooper.

“We know the benefits are enhanced for people who walk or exercise in green areas like forests or fields in the countryside and blue spaces like along a river or beside the sea.”

While walking in nature is ideal, Cooper encourages us to prioritise exercise, regardless of the location. “Exercise anytime and anywhere is the right time and place. One of the biggest barriers that people report is a lack of time. But it’s important we realise that all movement counts. My key tip is to move as much as you can when you can.”

So, while none of us will clock up as many kilometres as St Patrick, we can all aim to get walking that little bit more and do ourselves no end of good.