Why walking is the most underrated form of exercise
BLOG BY REBEKAH. C
Get those steps in today!
Walking is the most underrated form of exercise. Most of us don’t consider the journeys we take on foot to be anything special- because most of us are walking almost every day. Whether it’s taking the door for a tour around the park, or heading to the store, you walk almost without thinking about it.
However, just because walking is common, easy to do, and part of your regular routine, doesn’t mean it’s not beneficial. Scores of studies confirm that even this simple form of movement has a wide range of health benefits.[1] The advantages include better mental and physical wellbeing, improved mindfulness, and better weight management.
Let’s explore some of the reasons why walking is such a valuable (yet underrated) activity, and why you should be doing more of it whenever you can.
#1 It's good for the heart
A walking regimen can significantly improve your health in a variety of different ways. It burns calories, minimising the threat of obesity, keeps you active, and lowers your chances of diabetes, cancer, and high cholesterol. Walking is particularly good for the heart, according to a report from Harvard Medical School.
The study found walking can do more to combat health conditions like heart disease than virtually anything else we can do. Walking just two and a half hours per week, for instance, can reduce your risk of heart disease by up to 30%.[2]
#2 Walking boosts brain function
It’s not just your heart that benefits from a regular walking schedule. One study published in the Neurology Journal in 2010 found that walking leads to a higher volume of grey matter in the brain. [3]This basically suggests that walking could reduce your risk of conditions like Alzheimer’s and Dementia, by helping to preserve cognition.
Walking can also help your brain function more effectively by giving you more energy. Studies show going for a walk can be more effective at improving focus than grabbing a cup of coffee. One study into walking found that people were more likely to think up new and creative ideas when walking, compared to when they were sitting.[4]
#3 It makes you happier
Walking has the power to make you happier in more ways than one. Any kind of regular activity helps to calm anxiety and improve your mood. You get a boost of endorphins from exercise which minimise stress and give you more control over your emotions. Even better, if you’re walking outside, you get the added benefit of exercise combined with a natural environment.[5]
Regular walking is a great way to lower experiences of depression, anxiety, and negative mood, it also helps to reduce symptoms of social withdrawal – particularly if you commit to walking with others. You can use walking sessions with loved ones to bond, or even join groups to make new friends.
#4 Walking can make you live longer
Walking could significantly increase your chances of a strong and healthy life. Researchers have found walking at an average pace regularly reduces the risk of early death by around 20%. [6] Aside from making you healthier, and protecting your heart, walking can also improve immune system functioning, so you’re less likely to get dangerous diseases.
One study tracking adult during flu season found those who walked at a moderate pace for up to 45 minutes per day had 43% fewer days off sick than their counterparts. The symptoms these people got when they did get sick were also much milder than the symptoms of people who didn’t walk at all.
#5 Anyone can do it
One of the best things about this simple movement is there’s no required fitness level to get involved. Virtually anyone can start walking as much or as little as they like. According to the CDC in America, anywhere up to 50% of Americans are inactive, and there are similar problems with inactivity all around the world. For couch potatoes, walking offers an easy entryway to exercise.[7]
Walking is a familiar, comfortable movement most of us will feel comfortable doing on a daily basis. We can also find plenty of ways to comfortably add it into our schedule. For instance, you could walk around your office when you’re on the phone or walk to the store instead of taking the car. You don’t need 10,000 steps a day to make a difference.
Even if you have joint pain and other issues getting in the way of exercise, walking can help, as it helps to lubricate joints and strengthen supporting muscles.
#4 Walking can make you live longer
Walking could significantly increase your chances of a strong and healthy life. Researchers have found walking at an average pace regularly reduces the risk of early death by around 20%. [6] Aside from making you healthier, and protecting your heart, walking can also improve immune system functioning, so you’re less likely to get dangerous diseases.
One study tracking adult during flu season found those who walked at a moderate pace for up to 45 minutes per day had 43%fewer days off sick than their counterparts. The symptoms these people got when they did get sick were also much milder than the symptoms of people who didn’t walk at all.
#5 Anyone can do it
One of the best things about this simple movement is there’s no required fitness level to get involved. Virtually anyone can start walking as much or as little as they like. According to the CDC in America, anywhere up to 50% of Americans are inactive, and there are similar problems with inactivity all around the world. For couch potatoes, walking offers an easy entryway to exercise.[7]
Walking is a familiar, comfortable movement most of us will feel comfortable doing on a daily basis. We can also find plenty of ways to comfortably add it into our schedule. For instance, you could walk around your office when you’re on the phone or walk to the store instead of taking the car. You don’t need 10,000 steps a day to make a difference.
Even if you have joint pain and other issues getting in the way of exercise, walking can help, as it helps to lubricate joints and strengthen supporting muscles.
#6 Walking reduces weight and blood sugar
As mentioned above, walking can burn calories, just like any other form of physical exercise. The more vigorous your walking strategy, the more calories you’re likely to burn. You can also increase your chances of losing weight by choosing an uphill terrain and going greater distances. You don’t have to run to start working on your figure.
Not only this, but it can also be an excellent tool for managing blood sugar, which can have an impact on obesity and chronic diseases. Taking a short walk after eating can help to keep your blood sugar on track and reduce the cravings for additional food. Plus, it can help you with toning your legs and lower body too.[8]
How to start walking more often:
We know it's an accessible, engaging, and free form of exercise capable of changing the way we live our lives. All you really need to get started is a decent pair of sneakers, and the right clothing to match the weather conditions of wherever your journey might take you.
It might help to start going for walks with friends and family members, as this gives you someone to hold yourself accountable to.
However, as you continue to work on your routine, you should find plenty of other opportunities to add more movement into your schedule. For instance, why not park a little further away from work and walk the rest of the distance? Perhaps you could volunteer to walk the dog every day, or go for walks during your lunch? There’s no limit to the options.
References
[1]https://www.discovermagazine.com/health/why-walking-might-be-one-of-the-best-exercises-for-health
[2]https://www.health.harvard.edu/exercise-and-fitness/walking-for-health
[3]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3039208/
[4]http://psycnet.apa.org/record/2014-14435-001
[5]https://e360.yale.edu/features/ecopsychology-how-immersion-in-nature-benefits-your-health
[6]https://bjsm.bmj.com/content/52/12/761
[7]https://www.cdc.gov/media/releases/2020/0116-americas-inactivity.html
[8]http://care.diabetesjournals.org/content/early/2013/06/03/dc13-0084