If walking were a drug, it would be flying off the shelves! It hot wires your health. Boosts your brain power. Improves sleep. Extends your lifespan and health-span. However, most of us don’t see walking as an inspiring feat. It is just too ordinary. It is often considered “not real exercise” and I used to be in that camp. How about you?
If you love Aerosmith, then this blog is for you. We will discuss the many health benefits of walking, such as keeping the body in balance, boosting metabolism and improving longevity.
Walking balances the body
One reason why walking is so powerful is that it involves rhythmic movements, incorporating both sides of the body.
We spend so much of our life seated. And this sedentary lifestyle leads to chronic illness and aging. Our forward-leaning daily routines contribute to muscle and joint issues, particularly affecting chest, upper back and hip flexors.
When walking is done well, it allows the spine and the arms to rotate and extend, and the hips to extend. Walking activates muscles along the back of the body. It really is a whole-body activity which counterbalances the act of sitting and leaning forward.
I recommend that desk workers get up and stretch and walk for a few minutes every hour. Consider a standing workstation for part of the day if you have the space.
Improves mental health
We have so much stimulus input into our nervous system in our society today that it is no wonder we are distracted, agitated and even anxious at times. This impacts our mood (and our libido!). Walking is a preventative measure that helps restore our nervous system to a calmer state.
Forest bathing or walking in a wooded area seems to provide the most mental health benefits according to a study published in 2015 by Stanford researchers. Being in nature, as opposed to an urban high traffic area, decreased activity in the region of the brain associated with depression.
Another study in 2019 by Frontiers in Psychology showed that walking 20 minutes in nature significantly decreased the stress hormone cortisol. Exercise in general helps get you out of your head and into your body!
Increases longevity
Walking is directly connected to longevity and it is the most common form of exercise for centenarians according to Dan Buettner in his book The Blue Zones.
In my opinion, walking should be prescribed by every physician for the prevention of cardiovascular disease and dementia.
BDNF (brain derived neurotrophic factor) acts on certain neurons in the central nervous system and the peripheral nervous system to help support the survival of existing neurons and encourage the growth and differentiation of new neurons and new neural connections in the brain. It is truly brain food. And guess what? Walking increases BDNF.
A 2019 Mayo Clinic study found that brisk walking was associated with living longer. Brisk walkers were found to have longer life expectancies, regardless of their body mass index (BMI).
And a 2022 meta-analysis of 15 studies involving over 50,000 patients on 4 continents gives us some idea of how much walking is needed to lower your risk of premature death. Younger adults need 8,000 to 10,000 steps per day. For adults 60 and over, the benefit leveled off at 6,000 to 8,000 steps per day.
Aids in Digestion and Balances Blood Sugar
When we are sedentary, our digestion and motility can become sluggish. Walking encourages peristalsis, which is the constriction and relaxation of the intestinal muscles that helps move food through the bowel.
Walking can help manage blood sugar levels and reduce the risk of type 2 diabetes. Research in Diabetes Care indicates that regular physical activity, such as walking, can improve insulin sensitivity and blood glucose control.
And a meta-analysis published in 2022 in Sports Medicine discovered that a light walk after lunch or dinner significantly moderated blood sugar levels in participants. This makes walking a powerful tool for preventing and managing diabetes.
Improves cardiovascular health
Regular walking can improve your cardiovascular health. By improving circulation, lowering blood pressure, and reducing the risk of developing hypertension, walking helps keep your heart in good shape. Current Opinion in Cardiology found that walking improves biomarkers in people of all ages and health statuses.
Supports a healthy weight
Maintaining a healthy weight is important for overall health, and walking can be a key factor in achieving this. By increasing metabolism and helping to burn calories, walking makes weight management easier and more sustainable.
Promotes Bone Health
Walking can strengthen bones and reduce the risk of osteoporosis. The Journal of Family Community Medicine highlights that weight-bearing exercises like walking are beneficial for maintaining bone density. This makes walking an excellent activity for promoting long-term bone health and preventing bone-related conditions.
Strengthens muscles and increases endurance
Walking improves muscle strength, particularly in the legs, and enhances endurance. Regular walking can lead to improvements in muscle function and endurance. This is especially important for maintaining mobility and independence as we get older.
Improves joint Health
If you suffer from joint pain or arthritis, walking can be beneficial. Walking can help manage arthritis symptoms and improve joint health. Regular walking keeps the joints flexible and can reduce stiffness and pain.
Strengthens Immune Function
Regular walking can also boost the immune system. A study in the Journal of Sport and Health Science found that consistent moderate-intensity walking can enhance immune function and delay age-related conditions. This means that walking can help you stay healthy and ward off illnesses more effectively.
Walking is a powerful yet simple form of exercise with many health benefits. From improving cardiovascular health and managing weight to boosting mental health and enhancing immune function, walking offers a comprehensive approach to maintaining and improving overall health. So, lace up your shoes and start walking your way to better health today!
At Radiance Functional Medicine, we believe that food and lifestyle are medicine. We hope that you will allow us to help you heal your gut, balance your hormones, or find a way of eating that helps you thrive! Schedule an appointment to get started. Whether you are looking for a Nutritionist or Functional Medicine Doctor in Denver or your local area, we see patients in person and virtually. Call our office at 303.333.1668 to schedule your Initial Nutrition Consultation.
