- Kerry Torrens
- Nutritionist
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Walking faster than normal, regularly and for sufficient distance can help maintain your physical fitness.
Why is walking good for health? Walking is an aerobic activity that uses the large skeletal muscles of the lower body. It has many benefits and minimal side effects. Walking faster than normal, regularly and for sufficient distance can help maintain your physical fitness.
What are the health benefits of walking?
Studies suggest that walking, especially in nature, has many health benefits:
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1. Walking is good for the heart
Walking reduces the risk of heart disease, lowers blood pressure and, when done quickly enough, improves cardiorespiratory fitness. The results suggest this is even more relevant if you suffer from anxiety or depression.
2. Walking builds strong bones
Walking is the most common weight bearing activity that we all do on a daily basis and therefore, regardless of our age, it builds bone strength. This means that regular walking can slow down the process of osteoporosis.
3. Walking strengthens muscles and joints
Incorporating walking into our daily lives strengthens the muscles in the legs, core and lower trunk, which helps us maintain our balance and stability as we age. Walking also keeps our joints flexible and improves our posture and the way we carry ourselves.
4. Walking burns calories
The good news is that walking, regardless of intensity and pace, consumes energy and can therefore be used to lose weight. Walking first thing in the morning can also help control appetite for the rest of the day.
5. Walking Improves Insulin Control
Studies suggest that walking after a meal helps control blood sugar levels and reduces abdominal fat accumulation which is associated with metabolic diseases, including heart disease, diabetes and liver problems. This is because moving around improves the way our body responds to insulin.
6. Walking can slow biological aging
Researchers at the University of Leicester have established a causal link between the pace of walking and the length of telomeres (the caps that protect our DNA and indicate our degree of aging). The report suggests that a lifetime of brisk walking can add up to sixteen or even twenty years to our lifespan. It’s not just about walking pace: the more you walk, the more steps you take, the more you reduce your risk of all-cause mortality.
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Brisk walking has a beneficial impact on the number and diversity of good bacteria in our gut.
7. Walking reduces anxiety and tension
The effects of walking are not limited to the physical aspect: they also include psychological benefits and better social relations.
In people with mild to moderate depression, exercise can be an effective antidepressant, while having a regular walking routine can provide a sense of purpose and improve mood. Maintaining a moderate intensity appears to be an effective long-term strategy for maintaining mental health.
8. Walking Boosts Vitamin D Levels
Getting outdoors, ideally for a walk, is one of the best ways to support vitamin D levels. This is because vitamin D is produced by the central nervous system and the action of sunlight on the skin. . Be careful though, if you have a low level of this vitamin, you may suffer from muscle weakness, which can compromise your stability and balance.
9. Walking improves immunity
Scientists have found that walking in a forest, next to a waterfall (more ionized air), increases levels of an antibody called IgA. This antibody plays an important role in the mucous membranes of the mouth, nose and intestine. It boosts our immunity and lung function.
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10. Walking Promotes Gut Health
Exercise, including brisk walking, has a beneficial impact on the number and diversity of good bacteria in our gut. This has many positive effects on our health, including aiding digestion, improving immune function, and boosting our nutritional status.
Is walking right for me?
Walking is the most natural activity there is; it is free, can be practiced all year round and can be integrated into our daily lives, both at home and at work. It is the only sustained aerobic exercise common to us, unless you have a severe disability or are very frail.
Do I need special walking equipment?
All you need is a pair of shoes or boots that are comfortable and suitable for the terrain you will be traveling, and some appropriate clothing. A third of older people fall at least once a year. Maintaining stability and helping with balance and posture are therefore key considerations, and what you wear on your feet can contribute to this. The same goes for hiking poles, which are particularly useful for people with lower back or joint problems, obesity or Parkinson’s disease. They’re also useful if you’re walking with a heavy backpack, as the poles help reduce strain on your lower body, especially in the knee and ankle area. Walking with poles engages the upper body, and although the body works harder, you will feel it less.
Walking is a great exercise for beginners, its impact is low and because we tend to self-regulate in terms of intensity, duration and frequency, it is associated with a relatively small number of injuries. If you are sedentary, inactive, or elderly, walking is a great introduction to physical activity. Start at a slow steady pace for short periods and aim for thirty minutes or more of brisk walking (6.4 km/hour)…
Joining a walking group is a great way to stay motivated, make new friends, and walk new places.
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Are there any safety issues to consider when walking?
Like any physical exercise, walking has its drawbacks. These depend on where you are walking, but include road safety, personal safety and air quality. Follow these tips for a safe and enjoyable ride:
- let someone know the route you plan to take;
- wear clothes that allow you to be seen, especially at night;
- take a cell phone with you;
- choose a route away from busy roads, if possible;
- walk on a sidewalk or pedestrian path – if you must walk on a road, walk on the right side facing oncoming traffic…
Is there an ideal time of day to walk?
The best time of day works best for you, but if you choose to walk first thing in the morning, it has the added benefit of helping to set your body clock for the day, which means you’ll likely sleep better. . Recent studies also suggest that walking between 8 and 11 a.m. may help reduce the risk of heart disease and stroke, especially in women.
Final Thoughts
Walking is one of the easiest ways to get active, it’s free and can help you lose weight and feel better. Often overlooked as a form of exercise, walking, when done at an appropriate pace and for sufficient distance, can help improve endurance and cardiovascular fitness and can even help you live longer.
If you are new to exercise, have an underlying medical condition, or have existing injuries, please consult a physician before embarking on a new exercise program.
Kerry Torrens is a Registered Nutritionist with an advanced degree in Personalized Nutrition and Nutrition Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Guild of Food Writers. Over the past fifteen years, she has contributed to numerous nutrition and cooking publications, including BBC Good Food.