The Benefits of Walking That May Surprise You

Main benefits of regular walks

Walking is the easiest, most accessible and most popular NEAT activity (non-exercise activity thermogenesis – energy expenditure that is not related to exercise). While it does not have the same effects as regular workouts, it allows you to burn more calories throughout the day and counteract the negative consequences of a sedentary lifestyle.

Walking involves low-intensity exertion, but forces the entire cardiovascular system to work. By walking, you not only take care of cardiorespiratory performance, but also prevent cardiovascular diseases. By breaking the routine resulting from a sedentary lifestyle, you improve the condition of the spine, joints and postural muscles. This is important not only for the elderly, who are at risk of chronic musculoskeletal ailments, but especially for young people, in whom lack of exercise increasingly translates into postural defects and pain in the early stages of life. Walking also contributes to proper metabolism, reducing the risk of overweight and obesity, as well as of diabetes.

In short, even with such an inconspicuous and low-intensity activity as regular walking, you can enjoy a decent basic level of physical fitness. However, there are many more advantages of this.

Less obvious advantages of walking

Studies show that regular walking also has a beneficial effect on our psyche. It reduces stress and anxiety, helps prevent depression, and has a positive effect on cognitive function and ability to concentrate. Moreover, it has a beneficial effect on the brain centres associated with creativity, decision-making and planning.

Researchers also noted that walking has a positive impact on the area of genetic activity. It turned out that in people with a genetic predisposition to obesity, regular walking reduced the adverse effects of “obesity genes” by up to half! Those who walked regularly were also less likely to have a habit of reaching for sweets in stressful situations and a yo-yo effect after the diet ended.

In addition, walking supports the health of the upper respiratory tract and strengthens the immune system. It is estimated that walkers are up to 43% less likely to get sick during the flu season, and infections – if they occur – are shorter and milder. 
 

How to increase the health benefits of walking?

Any walk is good for health. However, it turns out that walking in conditions as close to natural as possible makes it even better for our psyche and well-being. Changing to greener surroundings is a great break from the daily routine. Walking in nature effectively counteracts stress and benefits the nervous system in a way similar to sensory integration. Our attention is then focused on different colours, sounds, smells and tactile stimuli than usual.

Regular walks also give us a sense of control and fulfillment. We feel more confident when we know we can cover a certain distance on our own two feet. This is a good introduction to more intense forms of walking, such as Nordic walking or power walking. The latter is more accessible – it does not require the use of poles and only involves marching at a faster pace, accompanied by rhythmic arm work. Walking is also a good introduction to running and other cardio activities. On the other hand, in a social sense, it is a great way to build, maintain and strengthen interpersonal relationships.

10,000 steps per day – truth or myth?

The claim of 10,000 steps as the recommended daily norm is linked to Japan and the Manpo-kei, the first mass-produced pedometer, which went on sale in 1965. This belt-clipped device has been a great commercial success, and the slogan “Let’s take 10,000 steps a day” has not only proven to be an effective form of advertising, but has also encouraged many Japanese to walk and count their steps together. The name Manpo-kei freely translated means “10,000 step counter”. Even today, this figure is often cited as the “ideal” standard. Rightly so?

It turns out that the creators of Manpo-kei had good intentions, but they set the number of 10,000 steps completely arbitrarily. Modern research does not provide evidence for the health effects of exactly this number of steps, but the clear conclusion is that any movement is better for health than none. The World Health Organization (WHO) recommends that healthy and fit people take 6,000-8,000 steps per day. But should we take this data for granted?

Not necessarily. As with any other physical activity, much depends on individual factors. For example, 7,000 steps per day for a physically active person will not be as significant as for a not very active office worker. The same is true for those wishing to take care of their figure – walking alone is not enough, unless it is supported by a well-chosen weight loss diet and other activity, such as cardio. Therefore, step counting is best thought of as a supplement to encourage daily activity.

_References:

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