Walk Your Way to Better Health: Health Benefits of Walking

Have you ever imagined that there could be a ‘wonder drug’ out there that could solve all your health problems? Interestingly, Dr Thomas Frieden, the former director of the Centres for Disease Control and Prevention, said that walking is the activity that most closely resembles a ‘wonder drug’. While many of us are familiar with the benefits of walking for weight loss and heart health, walking as a routine exercise offers some hidden advantages for both your mind and body that may surprise you.

A recent study on physical activity and walking patterns in India reveals that 20% of the population is inactive, and 37% is only mildly active. Men in the 41-year-old age group are generally more physically active than women of the same age.

Researchers have found that just 11 minutes of daily brisk walking can reduce the chances of early death as it helps prevent heart conditions, circulatory diseases, and cancer. Experts suggest that walking not only helps you live a longer life but also a healthier one.

A 15-minute daily walk can help tame those pesky sugar cravings, especially for chocolate, and reduce the amount of chocolate you consume in stressful situations, as well as your intake of sugary snacks. Walking not only prevents blood sugar spikes but also helps people with diabetes regulate their blood sugar levels, keeping the condition under control in the long term.

It may seem contradictory that while walking as a physical activity would consume your energy, it also improves your energy and stamina levels. Walking enhances blood flow, rapidly pushing oxygen and nutrients around the body, making one feel more alert and refreshed. Walking, especially among nature or with a loved one, triggers the release of feel-good hormones like serotonin, dopamine, and endorphins that improve mood and relieve stress.

Walking enhances blood circulation and nutrient delivery to the brain, promoting the release of brain-derived neurotrophic factor (BDNF), which encourages the development of new brain cells and connections. This process helps sharpen memory and cognitive functions. Researchers have found that creative output increases by an average of 60% in people who walk compared to those who remain seated. Interestingly, this boost in creativity was observed regardless of the walking environment, whether on a treadmill or outdoors in nature.

Did you know that walking could protect you from cold and the flu? A study found that walking for at least 20 minutes a day, five days a week, reduced the risk of sickness by 43% compared to those who exercised only once a week or less. Walking also shortens the duration of illness and lessens symptom severity. Brisk walking raises the count of white blood cells, enhancing the body’s defence against germs and illnesses. Additionally, the rise in body temperature from walking may hinder bacterial growth while reducing stress hormones. An added bonus is that walking helps flush bacteria from the lungs and airways, lowering the chances of catching cold and flu viruses.

“While walking 10,000 steps a day is considered the gold standard, the ideal number can vary according to age. If under 60, aim for 8,000-10,000 steps daily for optimal health benefits. If over 60, try to achieve 6,000 to 8,000 steps daily, keeping in mind overall health and physical limitations,” says Dr Moinuddin, MBBS, DNB (General Medicine), Hyderabad.

The more steps you take, the better your quality of sleep will be. Walking can also improve sleep in the short term. Research shows that on days when participants walked actively, they enjoyed better and longer sleep compared to less active days. Walking helps regulate your body’s internal clock, which controls sleep-wake cycles. It also supports the production of sleep-promoting hormones like melatonin. Combined with the stress and anxiety relief that walking provides, it creates an ideal environment for a restful night's sleep.

Walking, when done regularly and with the right intensity, offers numerous surprising benefits for both the mind and body. While common health perks include weight loss and improved heart function, walking also brings lesser-known advantages such as longer life, better blood sugar control, increased energy levels, enhanced cognition and creativity, stronger immunity, and improved sleep quality. To maximise these benefits, it’s important to adhere to a regular and dedicated walking schedule.

Health experts recommend walking at least five times a week for 30 minutes to see improvements in health and fitness.

Walking backwards on a treadmill boosts muscle strength, enhances balance, burns more calories than walking forward, helps prevent knee pain, and sharpens cognitive function.

While walking burns fewer calories compared to cycling or running, it offers other key advantages. As a weight-bearing activity, walking may burn more fat than cycling. For individuals new to exercise or for whom running isn't recommended, walking serves as an ideal starting point.

When you walk every day consistently, your leg muscles and bones grow stronger, your heart and lungs function more efficiently, and you burn fat while keeping blood sugar levels in check.

International health bodies recommend aiming for 10,000 steps per day, which roughly equals an 8-kilometre or 5-mile walk.