Walking for Health Benefits – my Results after 3 Months

In early October 2021 I was completely fed up with my low energy level combined with numerous health issues, so I decided to create a personal training plan* to get fit. I have been walking daily for health benefits since then. The results of my first 3 months of healthy and helpful habits are way … Read more

Does walking help with depression?

Yes, it does. The good news: you don’t have to go for a run. Walking improves your mood.

To make the best of your walks while battling depression, I share some tips and ideas about your surroundings, your company, your goal setting and overall self care. This way you can optimize the positive effects of your walks.

Location matters, when walking to help with depression

Moving your body supports your brain in many ways.
But there is a big difference in effect between walking indoors, walking in urban surroundings and walking in nature.

Read more: Does walking help with depression?

Read more

Is Walking Good for Weight Loss?

Burning calories while walking sure helps to lose weight.

But for most people, just walking as a work out isn’t enough for sustainable weight loss. Let me tell you why.

Walking is excellent cardiovascular exercise, if done right

walking a stairway in sneakers

Brisk walking for half an hour is effectively burning around 150 calories, depending on your weight, your pace and the duration of the walk. The keyword here is brisk.

If you can still talk, but aren’t able to sing anymore, your pace is in the cardiovascular training zone*. Do this for at least 30 minutes and you start burning some stored fat while walking. During the first half hour you burn sugars, stored in your body, as fuel. If all the stored sugars are used up, your body starts to burn fat that is stored in your fat cells. That fat is what you want to lose, so the sooner you’re able to walk at least 45 minutes, the better 😉

*Of course this is an estimated way of measuring if you’re exercising in the right heart rate. For more accurate results you have to use a smart watch (Apple Watch or Fitbit both give you a great deal of information about your work out ) or a heart rate monitor with a band around your chest. But for most people the estimated guess is good enough.

Read more

How can I use Hiking as Exercise?

Cartoon of me writing down GOALS

This question popped up in my head a few months ago, while feeling desperate with my own exhaustion and my painful legs. The gym was closed due to a Covid-19 lockdown, and I was literally out of breath in 2 minutes. I didn’t even make it to the grocery store, let alone the beach – which is located a 20-minute walk from my house. Hiking beautiful and long nature paths felt way out of reach.

But what if I would use walking as my exercise to become fit again?

I decided to create a Training Plan focused on Hiking.

Read more

About Kadanza

Hi there, it’s Kadanza from The Netherlands!

My whole life, I took a walk when I felt stuck.

When I didn’t know how to shape my future in my early twenties, I flew to Nepal with minimal preparationMe as a cartoon walking in the woods and absolutely no hike training and went trekking in the Himalaya for nearly 3 months. Quite drastic, looking back.  But it worked out that first time, and it did again all the other times that I put my hiking shoes on and just started to walk.

For the last 20 years I live near the beach, so at least 3 times a week you can find me strolling there, right after breakfast or during my lunch break. Walking at least 10.000 steps a day was my normal. During hiking or city trips I walked a lot more steps a day.

Then Covid-19 came and hitted me hard.

Because of Long-Covid I couldn’t hike for months.

Walking the stairs to my appartment got me completely out of breath, grocery shopping was too much effort, I was exhausted all the time, suffered from brain fog and headaches, my muscles felt sore and weak, and to make matters worse I developed serious edema, so walking became very painful.

While my health deteriorated, I gained 22 kilo’s, due to emotial eating combined with being a sudden couch potato…

With fascia therapy, energy management and a healthy and clean food regime, I slowly got over my long-covid symptoms. But my stamina and fitness still were nowhere to be found. Then, one day, I just had enough. At the beginning of october 2021, I made a vow to myself:

I am getting my vitality back, by hiking!

I had to start all over again. A 15 minute walk at the first week drained all my energy. So I decided 2 things:

  1. Every improvement counts, even the smallest step forward is a victory, as long as I keep on going. If I do 100 steps more today than I did yesterday, I will call it a win.
  2. I am not going to do this alone. I am going to create a community of hiking buddies, on my path back to health and happiness. For accountability, sure, I know myself. I am not very disciplined. But mostly, because it is more fun, sharing goals, getting fit, walking together with friends.

I share my hiking pitfalls, victories, tips and stories here.

I know how it feels to start from scratch, not knowing if you ever get your stamina back. The silent desperation. The feeling of giving up, because it seems just too much effort…

I hope you find the information, motivation or inspiration here to hike yourself back to health. This way I am able to expand the hiking- buddy- community online. Feel free to contact me with comments or questions.

You never walk alone! Me as a cartoon pinned on the map

All the best,



Verified by MonsterInsights