Walking – the most accessible and bang for your buck exercise there is!
Physical activity has overwhelming evidence that describes its benefits. Health professionals need to prescribe physical activity that is easily accessible, and adaptable to as many people as possible. Enter walking!1
General Benefits of Walking
Walking is convenient. Frequency, duration, and intensity can vary depending on your needs and abilities. Taking part in walking activities can have short- and long-term benefits when done routinely. It improves body composition, aerobic performance, cholesterol levels, and flexibility. It even helps prevent cardiovascular disease, obesity, type 2 diabetes, osteoporosis, metabolic disorders, hypertension and mental illness. Convinced yet?3
So, how much should you walk? The real answer is that any amount of walking, at any speed will be beneficial. Therefore, walking has such an important potential for weight control. It helps the regulation of cholesterol and insulin/glucose dynamics.4
Psychological Benefits
More and more, there is evidence that shows how positive it is for people to be spending more time in nature and green spaces for their physical and mental health. Mentally, being in nature is thought to help restore attention and reduce stress. But what is most intriguing is the fact that there is a theory called the “biophilia hypothesis” which suggests that humans have a natural tendency to associate themselves with nature. Which is why some suggest that the mental well-being can be improved with time spent walking in the natural environment.3
“Walking per se did on average reduce Anxiety/Depression, Anger, and Time Pressure, despite the low‐to‐moderate initial levels of those variables. It also increased Revitalisation, Positive Engagement, and Tranquillity.”
Johansson et al., 2011, pp. 274
Cardiovascular Health
Walking roughly 30 minutes per day for 5 days per week is said to reduce the risk of coronary heart disease (CHD) by about 20%. If a person regularly walks and increases their pace progressively and consistently is matched with reduced cardiovascular disease (CVD) risk. Men and women both share these benefits to the same degree.4 Walking can also help treat hypertension, prevent heart attacks and in the rehabilitation of people who have had heart attacks or chronic respiratory diseases.4
Walking can also be used as a method of transportation. Evidently, depending on where you need to go, this is not always possible. However, there are many places you may need to go: To work, to the grocery shop, or to the pharmacy. One destination a day can change your life for the better. Those who walk as their mean of transportation often see up to 11% decrease in CVD risk.1
Some Like to Walk in Nature and Others Prefer Walking Downtown. Which is better?
Oddly enough, this question has much research to back it up. It is an area of research that can be applied to the urban development field and politicians seeking to introduce more greenspace to their territories. If that does not give you the answer to this question, here it is!
Walking in any environment almost always provides the benefits outlined above, and much can be said about the benefits being greater when in a natural surrounding. The reasons vary but one thing that walking in nature provides which urbanized environments provide much less is decreasing blood pressure. Mood improvements and self-esteem is also increased when people are exposed to greenspaces.3
Nowadays governments have also taken measures to create or safeguard greenspaces through national parks and other natural reserves. These are great opportunities for people to get the best out of their walks. Walking in natural parks and green spaces decrease anger levels, stress levels, and depression levels. And believe it or not, the longer people stay, the better the mood.3
Conclusion
Walking as a form of exercise is a beautiful thing! It does not require any specific expertise, equipment, preparation, or knowledge. On top of that, it is great for those who are not willing or interested in doing higher intensity activities. Of course, walking becomes even more enjoyable in green spaces, or when you have somebody to walk with. There are many ways to make your walking experience as enjoyable as you want. People can listen to music, go for hikes in nature, or can even use that time for self reflection – what ever make you feel good!2
References
4 Morris, J. N., & Hardman, A. E. (1997). Walking to health. Sports medicine, 23(5), 306-332.
