Since the appearance of humans on Earth, walking has been their primary means of transportation....
COVER STORY
Since the appearance of humans on Earth, walking has been their primary means of transportation. Other modes of conveyance took a long time to develop after humans arrived. For survival, people often walked vast distances to find food and shelter. Although animals were used to carry people from one place to another, this wasn’t an option everywhere. Many regions lacked animals suitable for riding, and even in areas where they were available, not everyone had the resources to own one. Thus, walking remained essential for a long time.
It can be said with confidence that humans were built and designed to walk. As a natural, default activity, walking offers profound benefits, positively affecting every system in the human body. Read on to discover the fascinating advantages of walking.
One of the most obvious benefits of walking is that it burns calories and aids in weight loss. Regular brisk walking not only helps maintain a healthy overall weight but is also effective in reducing belly fat, one of the most stubborn types of fat to eliminate. A 2014 study conducted by Korean doctors on several obese women concluded that walking effectively reduces fat around the waist and within the abdominal cavity. The “Flat Tummy Walk” involves engaging the core muscles and walking briskly to tone the abdominal area and achieve a flatter stomach.
The actual calories burned during walking depend on factors such as speed, distance covered, and terrain. Walking uphill, for example, requires more energy and burns more calories than walking on a flat surface.
The article ‘5 Surprising Benefits of Walking’, on Harvard Medical School website, cites a study of over 1,000 men and women. Those who walked for at least 20 minutes five times a week had 43 percent fewer sick days compared to those who exercised only once a week. Among those who walked regularly, those who did fall ill experienced shorter illness durations and milder symptoms.
Elderly people, who are usually more prone to weakened immunity due to age-related decline, can especially benefit from regular walking. In a study conducted on 32 senior women, those who walked consistently showed increased levels of leukocytes, lymphocytes, and neutrophils—three types of white blood cells essential for fighting infections and protecting the body from disease. This study supports that walking, as a moderate physical activity, positively impacts immune response and is accessible to seniors without specific health conditions.
Additionally, brisk walking has been shown to stimulate red blood cell production and increase hemoglobin levels, which play a crucial role in carrying oxygen throughout the body.
When we walk briskly, the heart pumps oxygen-rich blood to all the tissues in our body, making the organs healthier and allowing them to function more efficiently. Walking nurtures the brain to be more attentive, retain memory better, and become more adept at problem-solving. It also prevents the brain from deteriorating and developing diseases such as dementia and Alzheimer’s. Walking over a consistent period releases what is known as growth factor, which causes nerve cells in the brain to grow and make new connections.
A morning walk can jumpstart your metabolism and keep it elevated throughout the day. Research suggests that walking may influence the release of the hormones ghrelin and peptide YY, which aid in regulating appetite. Furthermore, a study from Brigham Young University found that walking may reduce appetite. In the study, participants showed a less enthusiastic brain response to images of food on days when they performed a 45-minute morning walk compared to days they didn’t walk. Additionally, several studies indicate that walking may help control sugar cravings. This is due to the release of dopamine during walking. Dopamine provides a sense of pleasure and satisfaction, so if a person gets this boost from a walk, they may feel less need to satisfy cravings with sugary snacks. Research has also shown that walking does not significantly increase appetite compared to other forms of exercise.
Fosters creativity
Researchers at Stanford University found that walking boosts creative inspiration. They examined the creativity levels of people while walking versus sitting and concluded that participants’ imaginative output increased by an average of 60 percent when walking. Author Stephen King described how he would go on long country walks before writing every day, as it helped him with the creative process.
Walking after a meal stimulates the stomach and intestines, helping food move through the digestive tract smoothly and more quickly. Walking also helps prevent bloating, which can occur when gas builds up in the digestive tract as food is broken down or when air is swallowed during eating. Walking can help move some of this excess gas through the digestive system.
Walking decreases cortisol, the body’s main stress hormone. It triggers the release of endorphins, which are chemicals that block pain and create a sense of well-being. Walking increases blood flow and circulation to the brain, muscles, and overall body, providing energy and helping to improve one’s mood. It also increases the size of the hippocampus, a part of the brain that plays a role in emotional processing, including anxiety and avoidance behaviour, resulting in better performance. Studies have shown that the hippocampus is smaller in people who suffer from depression.
The hypothalamic-pituitary-adrenal (HPA) axis, which is part of the human central nervous response system, is positively affected by walking. As a relatively calming activity, walking soothes our nerves and reduces stress. Additionally, walking is known to improve self-esteem and foster positivity. According to the American Psychological Association, adults who briskly walk for 2.5 hours a week have a 25 percent lower risk of depression.
Powerful for the bones
Several studies have shown that walking helps slow bone loss, while other studies claim it can even build bone. Bone is living tissue that becomes stronger during walking because the feet and legs support the body weight. Activities that put stress on bones stimulate extra deposits of calcium and activate bone-forming cells. Like any other body part, joints need to be used to stay healthy. Studies show that the more immobile a joint is, the more deterioration it experiences.
Mary Anne Dunkin, in her article on the Arthritis Foundation website, explains, “Walking strengthens muscles, which helps shift pressure from joints and reduce pain. A regular walking routine compresses and releases the cartilage in your knees, helping circulate synovial fluid that brings oxygen and nourishes your joints. When joints don’t receive this nourishment, they deteriorate faster.”
Walking keeps our spines healthy because the discs in the spine rely on a pump-like movement (achieved through walking) for nutrients to reach the inside of the disc. Additionally, walking reduces the chance of developing chronic lower back pain. Since walking also improves movement, coordination, and balance, it helps prevent fractures from falls.
Walking is an excellent exercise for the heart. It strengthens the muscles of the heart, improves the heart rate and blood circulation. Cardiology specialist Dr. Hicham Skali, is his article ‘Walking for Heart Health’ lists the cardiovascular benefits of regular walking:
* Lower cholesterol
* Lower blood pressure
* Lower risk of premature death
* Improvements in the health of your arteries
* Prevention of weight gain
Dr. Skali explains, “All these health issues interact with each other. Patients who have obesity are more likely to have high blood pressure, and patients who have high blood pressure are more likely to have diabetes, sleep apnea, and depression. And they’re at higher risk of cancer and premature death. Walking improves all of those issues, which eventually leads to better health.”
Walking enables our lungs to function efficiently while also expanding the amount of air that can be taken into the lungs. Walking also increases the strength of the muscles around the lungs.
Increases muscle strength
Walking is an excellent way to build lower body strength, engaging several different muscle groups in our bodies, including the quadriceps (front of the thigh), hamstrings (back of the thigh), calf, ankle, and foot muscles. Furthermore, the gluteal and abdominal muscles are utilized in moving forward.
Walking also helps keep the muscles around our spine healthy, which is crucial for spinal safety and efficiency. It creates a leaner muscle tone throughout the body, particularly in the lower body. As our muscles become stronger, they use oxygen more efficiently.
After a meal, glucose levels in the blood increase. Too much glucose in the bloodstream for an extended period can be very harmful. Walking helps reduce blood sugar by making the body more sensitive to insulin, a hormone that transports glucose to the cells to be converted into energy. This allows insulin to be used more efficiently.
A study comparing people who were sitting, standing, and walking revealed that those who engaged in even a five-minute walk after a meal had more stable glucose levels in their blood. For participants who walked, the changes in blood sugar levels were not only less extreme but also occurred more gradually. This is important because sudden spikes in sugar levels can pose a serious cardiovascular risk.
Research shows that walking before bed may help you fall asleep faster and improve sleep quality. Doctors have confirmed that walking before bedtime decreases stress and calms the sympathetic nervous system.
A 2021 study led by epidemiologist and researcher Amanda Paluch found that taking 7,000 steps a day reduced the risk of premature death by 50 to 70 percent.
Going for a walk—often seen as a very underrated activity—is one of the best things you can do for your health. Walking is the lowest-risk, highest-benefit activity available. It is cost-free and can be done indoors or outdoors. Walking is a great way to get fresh air and vitamin D, bond with nature, and even make new friends. So put on those walking shoes and step out!
Nation that walks most:
Japan 5000 steps a day on average
Nation that walks least:
Saudi Arabia 3000 steps a
day on average
To burn off a plain M&M candy,
you would need to walk the length
of a football field.
Walking 6,000 steps a day will help improve your health and walking 10,000 will help you lose weight.
To burn off 3 slices/1 quarter
of a large pizza an average person would have to walk for one hour twenty minutes.
