11 HEALTH BENEFITS OF REGULAR WALKING
The multi-faceted benefits of walking are proven with numerous observational and interventional studies. Today globally, chronic diseases are causing increased burden on the healthcare system. Walking is one of the most convenient and cost-effective physical activities to reap plethora of health benefits and avert consequences caused by such chronic diseases. Several studies have shown that regular brisk walking can result in preventing cardiovascular and cerebrovascular diseases, type 2 diabetes mellitus, cognitive impairment, and dementia, while also improving mental well-being, sleep, and longevity.
- Blood vessels: One meta-analysis conducted by Kelley and colleagues showed that walking exercise programs led to mean reductions in systolic blood pressure (BP) and diastolic BP of 3 and 2 mmHg, respectively. Another meta-analysis by Murphy and colleagues showed that walking interventions increased aerobic fitness and decreased body weight, body mass index (BMI), percent body fat, and resting diastolic BP in sedentary adults. Exercise is also known to promote vasodilation and angiogenesis which significantly reduces the risk of micro and macrovascular pathologies.
A study by Hayashi and colleagues of 6017 Japanese men (aged 35–60 years) without a history of hypertension or diabetes at baseline found that walking for longer durations was associated with a reduced risk of hypertension. Compared to a walk of 10 min or less, an 11- to 20-minute walk and a walk of 21 min or more were associated with a 12% and 29% lower risk of hypertension, respectively. (https://pmc.ncbi.nlm.nih.gov/articles/PMC10643563/)
- Obesity: Harvard researchers analyzed the effect of 32 obesity-promoting genes in over 12,000 people to determine how much these genes contributed to body weight. Among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.
Research from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. Another latest research by Harvard Health confirms that walking can reduce cravings and intake of a variety of sugary snacks. These findings support the recommendation of walking to achieve weight loss outcomes. (https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking)
- Cardiovascular health: A 2008, systematic review and meta-analysis included 18 prospective studies comprising 459,833 participants free from cardiovascular disease (CVD) at baseline with 19,249 CVD cases at follow-up. The authors found that those who walked more were associated with a 31% reduced risk of CVD compared to those who walked less. Another meta-analysis by Zheng and colleagues in 2009 found that an increase of approximately 30 minutes of normal walking a day for 5 days a week was associated with a 19% reduction in coronary heart disease risk, with no evidence of a difference between men and women.
Additionally, walking at a brisk/fast pace was associated with a 24% and 21% reduced risk of CVD mortality, respectively, compared with walking at a slow pace. Other studies have shown similar results. (https://pmc.ncbi.nlm.nih.gov/articles/PMC10643563/)
- Cognitive function & memory: A meta-analysis of 17 prospective cohort studies evaluating the association of walking pace with the risk of cognitive decline and dementia among elderly populations found that comparing the lowest to the highest category of walking pace was associated with an increased risk of cognitive decline and dementia. Another study found that approximately 9800 steps per day may be optimal to reduce the risk of dementia; a minimum dose of 3800 steps per day was associated with a 25% lower risk of dementia. (https://pmc.ncbi.nlm.nih.gov/articles/PMC10643563/)
According to the British Heart Foundation, walking increases blood flow and oxygen supply to the brain. A protein called brain-derived neurotrophic factor (or BDNF) is also released, which stimulates the growth of new brain cells and connections. This may help your memory and brain to work better.
- MusculoskeletalHeart Foundation health: Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them. (https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking)
Type 2 diabetes: A 2007 meta-analysis of 10 prospective studies showed that regular walking (approximately ≥2.5 h/week) was associated with a 30% reduced risk of T2D compared with almost no walking. In 2020, Ballin and colleagues examined the association between daily step count and incident diabetes in 3055 community-dwelling 70-year-olds. Participants who took ≥ 4500 steps/day had a 59% lower risk of diabetes compared to those taking fewer steps. (https://pmc.ncbi.nlm.nih.gov/articles/PMC10643563/)
Unlike cycling or swimming, walking is a weight-bearing exercise, which means your legs support your weight. This type of exercise is important for slowing bone loss as you age, which can reduce your risk of osteoporosis.
- Immune function: Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder. (https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking)
According to the British Heart Foundation, walking at a brisk pace can increase the white blood cells in your blood, which are your body’s natural defense against germs and diseases.
- Sleep: A morning walk outside, where you’re exposed to natural light, helps maintain your natural body clock. Walking can also help you relax and reduce stress, which can disrupt your sleep. One small trial of 59 people, published in Sleep Health journal, found that on the days people took more steps, they reported sleeping better and for longer. (https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/6-surprising-health-benefits-of-walking)
- Mood: Walking increases your blood flow, helping oxygen and nutrients move around your body, and making you feel more alert and refreshed. It can also release natural chemicals that make you feel happy and positive, like serotonin, dopamine, and endorphins.
A review of 17 studies by researchers at the University of Edinburgh found that walking in nature improved people’s moods, helping them to feel positive and less stressed and anxious.
- Mortality: Stamatakis and colleagues found that walking at an average or brisk/fast pace was associated with a 20% and 24% reduced risk of all-cause mortality, respectively, compared to walking at a slow pace. A study of 17,466 women (aged 62–101 years) found that approximately 4400 steps per day were associated with a 41% reduction in mortality rate compared with approximately 2700 steps per day, with a steady decline in mortality rates up to approximately 7500 steps per day, beyond which mortality rates leveled. Researchers from the University of Cambridge found that just 11 minutes a day of moderate physical activity, such as brisk walking, lowers the risk of early death. (https://pmc.ncbi.nlm.nih.gov/articles/PMC10643563/)
- Cancer: Reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. However, an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. Walking provided this protection even for women with breast cancer risk factors, such as being overweight or using supplemental hormones. (https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking)