Step Into Health: The Fundamental Benefits of Walking for Body and Mind
WALKING
Walking is the most fundamental movement for humans, a vital part of our survival and health. From ancient migrations to modern exercise routines, walking connects deeply to our physical, emotional, and cognitive well-being.
Just about every part of your physical, emotional, and cognitive health are linked to walking. There was even a recent study that came out that linked facial aging to walking speed (more on this later).
“Our brains developed over centuries while walking around this planet, not sitting at a desk.”
WALKING SPEED & NUMBER OF STEPS
Walking is the foundation of our aerobic capacity- the part of our cardiovascular system that keeps us alive and well.
Walking speed isn't just a measure of mobility; in 2014, it was labeled 'The Functional Vital Sign,' highlighting its importance in assessing overall health. Beyond musculoskeletal strength, it also offers insights into cardiovascular function and brain health, potentially reflecting how your brain ages.
This was highlighted in one of the studies conducted by the Dunedin Study in New Zealand, where they found that gait speed measured at 45 years old (mid-life) was associated with biological aging, neurocognitive function, cognitive decline and facial aging. Yes, they found that people who walked slower, looked older.
The Dunedin Study, an ongoing research project in New Zealand, tracks the health and development of over 1,000 individuals born in the early '70s. It recently found that slower walking speeds at mid-life are linked to faster biological aging and even facial aging.
For more information, please visit: https://dunedinstudy.otago.ac.nz
Furthermore, walking distance or the number of steps is the most common way walking is measured. The ideal number of steps have been debated over the years but recent studies have shown that at about 7,500 steps, the positive effects began to plateau. This would be a great daily goal to aim for.
WIDESPREAD BENEFITS OF WALKING
Walking isn’t just a simple movement—it offers profound physical and mental benefits. From creativity boosts to improving cardiovascular health, the impacts of walking extend far beyond just getting from one place to another.
1. Creativity Boost
Walking is a powerful tool for enhancing creativity. A Stanford study found that walking increases creative output by an average of 60%, making it an excellent activity for problem-solving or brainstorming new ideas.
Researchers refer to this type of creativity as "divergent thinking", which involves generating multiple solutions to a problem. Unlike sitting, walking encourages the brain to explore different perspectives and options.
Walking stimulates the brain in ways that allow ideas to flow more freely, often leading to those "ah-ha" moments. So, whether you're facing a mental block or need a creative spark, stepping outside for a walk could provide the inspiration you’re looking for.
Key takeaway: Walking encourages divergent thinking, unlocking the free flow of creative ideas and innovative solutions.
2. Mood Booster
Even a short walk can significantly improve your mood. Research has shown that just 12 minutes of walking can result in increased joviality, attentiveness, energy, and self-confidence, compared to sitting for the same amount of time. The act of walking, especially outdoors, elevates positive emotions and reduces stress levels.
For even greater benefits, try walking in nature. Studies have found that walking in green spaces decreases rumination, or repetitive negative thinking. This reduction in negative thought patterns can lower the risk of developing depression. Exposure to nature while walking also improves emotional resilience, making it a natural antidepressant.
Key takeaway: Walking—especially in nature—can instantly lift your mood, boost self-confidence, and reduce anxiety by interrupting negative thought patterns.
3. Relieves Anxiety and Depression
Walking can be an effective remedy for managing symptoms of anxiety and depression. In fact, studies suggest that a short, 10-minute walk can offer benefits comparable to a full 45-minute workout when it comes to reducing anxiety levels and boosting overall mood.
Unlike more intense forms of exercise, walking is accessible and sustainable for most people. This makes it an easy and natural way to support mental health on a daily basis. Walking provides a moment of calm and a break from stress, allowing your mind to reset.
Key takeaway: As little as 10 minutes of walking can help ease anxiety and improve mood, making it an excellent option for stress relief.
4. Overall Health Improvements
Regular walking has been linked to a wide range of physical health benefits. A study published in the British Journal of Sports Medicine found that those who committed to a consistent walking routine experienced significant improvements in key health markers, including:
Lower blood pressure: Walking helps regulate blood pressure, reducing the risk of heart disease.
Slower resting heart rate: A lower resting heart rate is an indicator of good cardiovascular health.
Reduced body fat and weight: Walking can help burn calories and reduce excess body fat, contributing to a healthier body composition.
Lower cholesterol levels: Regular walking aids in managing cholesterol, which is crucial for heart health.
Improved endurance: Over time, walking increases stamina and cardiovascular endurance, making everyday activities easier to perform.
Better mental health: Participants in the study also reported improvements in depression scores and an overall better quality of life.
Key takeaway: Committing to a daily walking routine can result in measurable improvements in cardiovascular health, body composition, and mental well-being.
WHAT DOES THIS ALL MEAN?
Walking isn’t just a low-impact activity—it’s a gateway to enhancing both your physical and mental health. From boosting creativity to improving your heart health and emotional well-being, the benefits of walking are wide-ranging and accessible to everyone.
There are two factors to consider with walking: Walking speed & distance walked.
Have a walking distance or step goal you strive for each day
Maintain and test your ability to walk at faster pace for a period of time
WHERE TO START?
Start with a couple metrics to aim for.
There are two quantitative goals for walking:
Step Goal: Aim for at least 7,000 steps daily (about 3.1 miles).
Speed Goal: Try walking at a pace of 3.0 mph or faster.
If 7,000 steps seem unreachable, set a smaller target like 2,000 steps (20 minutes of walking).
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