The Benefits of Walking
The Extraordinary Benefits of walking
Walking may not feel like a significant form of exercise. Maybe because it is not all that difficult. Maybe because everyone can do it (unless there is some sort of injury or disability that prevents it). We have been lead to believe that if there is NO PAIN, there is NO GAIN. When we are talking about resistance training, and building muscle, the phrase “no pain, no gain” is much more applicable. But when it comes to walking, its relevance vanishes. Walking is relatively painless. And we can do it for a long, long time.
Humans are built to walk . . . A LOT! The gastrocnemius muscle (calf muscle) is a complex muscle that is fundamental for walking and posture. It runs from back of knee to the heel. It is designed to be used over, and over, and over again. In contrast with a muscle like the biceps, after 30 curls of even a very light weight, the muscle begins to fatigue and give out. This is not true for the calf muscles as we can stand and walk for hours and hours on end.
If there’s one simple health intervention I think most everyone should make, it would be to TAKE MORE WALKS—also known as moving frequently at a slow(ish) pace. This is true even if you’re already lifting weights, running sprints, or doing other, more vigorous workouts. Here are some reasons why.
First, it’s relatively inclusive, it doesn’t require special equipment (there are even benefits to walking barefoot), and can be done almost anywhere, for free!
Second, it boosts overall general health and makes life more enjoyable! Walking has been proven to bring all manner of physical and mental benefits into our lives. Here are just a few examples to help motivate you to walk more:
Walking is primarily a fat-burning activity.
Fat burns only in the presence of oxygen. If we are metabolically flexible, the main fuel source that our body uses while walking is fat. When we cross the threshold of intensity where we cannot catch our breath (huffing & puffing), our body switches from fat-burning to sugar/glucose burning as its main source of fuel. Running and sprinting have many benefits including improved cardiovascular function, but are not as efficient at burning excess body fat.
Walking lowers blood sugar.
Just 15 minutes of walking after eating has been shown to improve blood glucose regulation in folks with poor glucose tolerance (Insulin Resistance, Diabetics, PCOS).
Walking improves heart health markers.
Walking briskly after a meal lowers postprandial (after eating) blood pressure and triglyceride levels.
Walking improves cognitive function.
Walking does more than work your body. It also has extensive cognitive benefits, including improving memory, cognitive control, and academic performance. Aristotle was famous for walking as he taught. Very wise indeed!
Walking lowers stress.
When we need to escape a particularly stressful day in “civilization,” going for a walk—ideally in natural setting, like a forest, park, or along the beach— can do wonders to calm the mind, body, and soul. Research shows walking in the woods lowers cortisol and reduces stress.
Walking boosts immune function.
Several lines of evidence point to the benefits of walking on the immune system. For instance, a 30-minute walk has been shown to increase killer T-cells and other markers of immune function.
Walking increases presence and creativity.
When we drive, we can’t really focus on much happening in the world around you (other than the road!). Even riding a bike, we need to stay focused on the trail/road ahead of us. Walking, on the other hand, offers infinite chances for presence and engagement with the outside world, allowing the mind to wander into thought and creativity. We can work through problems, engage in deliberate daydreaming or mind wandering, and arrive at creative solutions.
Most of us could use a little less rush and a little more presence and inspiration in our lives—walking is one of the best ways to get it. If you have not utilized this tool in your life, I would strongly recommend you begin to implement it as much as you can into daily life!
When is the best time to walk?
First thing in the morning, as the sun is coming up, before you have eaten anything. As part of a healthy morning routine, hydrate and get outside and walk before consuming any food. This will force the body to find fuel to power your activity. This is the best time to tap into the stored energy (body fat). (Pro tip: put a hat on but do not wear sunglasses. The early morning sun rays will enter your eyes and help your body set your circadian rhythm for the day. Sunglasses can block this natural effect.). Try to get at least 2,000 steps in before you eat breakfast.
After a meal: Wait 45-60 minutes after a meal then go for a stroll. Even a 15-20 min walk will help you metabolize and use the nutrients you have consumed instead of allowing the body to store any excess in the form of body fat.
Anytime you get the chance: Take every opportunity to walk throughout the day! Our ancestors WALKED EVERYWHERE. In modern times we are used to being CARRIED EVERYWHERE with little to no effort. Driving a car or using a motorized golf cart, scooter, bike, etc. is convenient and fun, but does not do anything to help us achieve our weight loss goals.
Even a little bit of walking—say, 15 or 30 minutes a day—can have a measurable, noticeable impact on your physical and mental health.
But don’t take my word for it. Go take a walk and see how you feel!
Watch this video to learn more
