How gentle movement, fresh air and walking my dog helped me recover — one step at a time

Last year, my life slowed down in a way I never expected. After having Covid, I was waiting for a diagnosis for long Covid and didn’t feel like myself anymore. Physically, I was exhausted and limited in what I could do. Mentally, things became even harder. I stopped walking as much as I used to, and over time I found myself feeling low and depressed. I didn’t realise it at first, but the less I moved, the worse I felt.

What helped me begin to recover — both physically and mentally — wasn’t anything dramatic or extreme. It was walking. Not fast walking. Not long distances. Just walking when I could, how I could, and often with my dog by my side.

Walking at my own pace

When you’re recovering, whether from illness, fatigue, or depression, your body sets the pace, not you. I had to learn to accept that. Some days I could walk a little further. Other days, I couldn’t. And instead of feeling guilty about that, I started to see it as listening to my body. Walking became less about exercise and more about wellbeing. It gave me structure to my day, something gentle to aim for, and a sense of achievement — even if all I did was walk to the end of the road and back. If you can’t walk fast, that’s okay. If you can’t walk far, that’s okay too. Even stepping outside and sitting down counts. It all matters.

The social side of getting out

Another huge part of walking for me is the social connection it brings. I live in a small U‑shaped group of bungalows, where many of the residents are older or have disabilities or mobility challenges. A lot of us live alone, and it’s very easy to end up sitting indoors, watching TV, and not interacting with anyone. Getting outside changes that.

Even a short walk gives you the chance to say hello, stop for a chat, or simply acknowledge another person. Those small interactions are incredibly important for mental health and wellbeing — and I know they’ve made a big difference to mine.

Having a dog helps too. People often don’t know your name, but they know the dog’s name. That alone can start conversations. Dogs give people a reason to stop, smile, and connect — and that sense of connection is powerful.

Movement that supports mental health

For me, walking isn’t just physical activity. It’s a lifeline for my mental health. When you’re struggling with depression, it’s easy to withdraw from the world. Walking gently pulls you back into it. It reminds you that you’re part of something bigger — the neighbourhood, the countryside, the changing seasons. It gives you space to breathe and think, or sometimes not think at all.

I truly believe that getting out, moving a little, and talking to people is one of the most important things we can do for our mental wellbeing, especially for those who are older or living with health challenges.

Asking for help and being kind to yourself

One thing I’ve learned through all of this is the importance of asking for help. That takes courage, and it’s not always easy. But support is there if you reach out — and you don’t have to do everything on your own.

If there’s one message I’d want to share, it’s this: You don’t have to do a lot to make a difference. You just have to do something. Move when you can. Rest when you need to. Be kind to yourself.

For me, recovery didn’t start with big goals. It started with a small step out of the front door — and that was enough.