The incredible health benefits of walking

Walking is one of those things that most of us do every day, but don’t think much. It is not only a way to get us from point A to point B, but it can also be a powerful health tool. More recently, I intentionally incorporated more walks in my day, and here is why.

The (many) advantages of walking

Walking is not only a form of occasional movement, but a restorative practice supported by research which can have a deep impact on almost all areas of our health. In other words, if we choose to make it a daily habit.

And I say “choose” because walking is one of those things so simple, we often reject its potential advantages. It does not come with fantasy equipment, flashy subscriptions to the gymnasium or complex routines. However, it is often simple things that can have the most impact.

I recently shared an article on wearing a weighted vest during walking, a habit that I adopted more recently. He obtained many questions and answers, which made me realize that this subject deserves a deeper dive. In this article, we will cover what science has to say about the advantages of walking and how to practically make it a regular part of your routine.

We are supposed to move

As human beings, we are biologically wired to walk. For most of our history, walking was not an exercise, but how we survived. From food to hunting for life in our daily life, it is estimated that our ancestors worked five to ten miles per day.

Today? Most of us are lucky if we get a mile between our cars, our screens and our schedules.

This disconnection between where we come and how we live now contributes to what some researchers call the “disorder of the deficit of nature”. And although we can not all be live barefoot in a forest, we can bring back elements of natural movement in our lives. A simple daily walk is a great way to start doing it.

The advantages supported by the science of walking

There are so many areas of our health that are positively affected by walking. Here are some of the most convincing reasons to lace your shoes. Better yet, go for a barefoot walk on the grass!

Boost mental health

Research shows that walking helps reduce anxiety and depression symptoms. It may not be surprising if you’ve already been walking to empty your head or you’ve felt better after a stressful day just off.

But it’s not just anecdotal. Studies show that walking can increase levels of serotonin and dopamine, neurotransmitters “feel good” that we have often said that we need more. A study has even shown that 30 minutes of walking led to significant changes in brain activity associated with relaxation and positive mood. And when more than 15% of women in the United States have a prescription antidepressant (twice as much as men), it’s a big problem!

Support metabolic health

Less than 10% of Americans are considered metabolically healthy. This means that more than 90% of us could benefit from blood sugar support. And here is the excellent news: walking is one of the most accessible tools we have.

A study in Diabetes care found that only 10 minutes on foot after meals can reduce blood sugar peaks to 12%. I often make short post-meal walks to help my body treat food more effectively. If I am not in a place where I can really do this, while even a few dozen air squats will do the trick. I saw the first -hand difference in my blood sugar readings while wearing a continuous glucose instructor.

It’s great for your heart

Do you want a healthier heart? Take a walk! A meta-analysis has revealed that walking for 30 minutes a day can reduce the risk of 19%heart disease.

Unlike high intensity training, walking is soft for the body. This means that you can do it daily without deputing cortisol or too much emphasize your system. When I healed Hashimoto and the intense deregulation of the nervous system, walking (not running or weightlifting) was my movement of choice. It was restful instead of exhaustion.

Regulate the nervous system

One of my favorite walking advantages is the way he supports the health of the nervous system. Especially when it is done in nature, walking stimulates the vagus nerve and helps to move the body in a parasympathetic state (rest and skilful).

You may have seen these powerful brain scanners before and after showing how 30 minutes of walking can reduce stress activity in the brain. Nature walks and forest baths can also reduce cortisol levels and promote feelings of calm.

Improve lymphatic flow and joint health

Walking is a complete activity of the body that contributes to stimulating our lymphatic movement and our circulation. Since the lymphatic system does not have a pump like the heart, it relies on muscle movement. Walking is an ideal way to run things. This can support immune function, detoxification and even reduce pockets and inflammation.

The march also supports joint health thanks to a regular and low impact movement. Unlike more intense training, walking can actually lubricate and hydrate the joints. As my friend Hunter Cook teaches with cars (controlled joint rotations), a coherent joint movement is the key to long -term mobility.

Do you really need 10,000 steps?

You’ve probably heard the Mantra “10,000 steps a day”. But did you know that this number was actually coming from a Japanese marketing campaign in the 1960s, not from science?

The truth is that studies show that the benefits really start between 7,000 and 8,000 steps a day. Even it may seem a lot, but it breaks down at around 30 to 60 minutes of walking, spreads throughout the day. And each step counts.

The objective is not perfection, but consistency. Whether you make a long morning walk or three short after meals, the advantages add up.

How to upgrade your walks

Once walking becomes a regular habit, you can overlap optional (and fun) upgrades to increase the advantages.

1. Add a weighted vest

Wearing a weighted vest can increase the burn of calories, basic engagement and bone density. It is important to start the light, 5% of your body weight or less and to accumulate slowly if you wish. I worn vests from 30 to 60 pounds, depending on the land. On the soft soil like the sand, I stick to lighter weights or I jump completely.

A quick note here: someone has once asked if wearing a weighted vest is like being overweight. The answer is … in a way, but with significant differences. Additional weight transport stressed the bones (which can strengthen them), but chronic inflammation or poor metabolic health can cancel some of these advantages. With a vest, you get bone profit without systemic stress.

I love walking barefoot when possible, on the sand, earth trails or grass. It strengthens the feet, improves balance and can help reduce inflammation by setting earth or landing (contact with the natural electrical load of the earth). My eldest son regularly takes bare feet from concrete races and slowly progressed to have the appropriate shape to do so in complete safety. Myself? I’m not a fan of how concrete feels barefoot, and I would certainly not recommend starting there!

Not ready for barefoot walks? There are large minimalist shoe options such as earth runners and funds that offer flexibility and landing without sacrificing protection.

3. Try tilted or hills walks

Do you want to increase the intensity without adding weight? Find a hill or adjust your treadmill on a slope. This targets more butpirate and hamstrings, raises heart rate and increases the metabolic impact. Overall, it’s always a low impact.

The best moments to walk (and why)

If you wonder when walking, here are a few times that offer additional advantages:

• Morning: Walking at the start of the day helps regulate your circadian rhythm, supports the balance of hormones and stimulates mood. Try to combine it with morning gratitude or meditation practice to stack even more advantages.
• After meals: A short walk after eating (even only 10 minutes) supports digestion and stabilizes blood sugar. This is one of my favorite health habits.
• Evening: A soft movement in the evening helps reduce the nervous system and supports better sleep. Bonus if you walk at sunset and get a free red light!

Make walking a daily habit

The biggest point to remember here does not concern the duration or intense of our walks. It’s about starting and being consistent. Here are some ways to walk an easy and pleasant habit:

• Follow him: I use an Oura ring, but you don’t need anything fantasy. A simple counter or application can help you stay attentive.
• Pleasure: Listen to audio books or podcasts, or simply enjoy the calm. Anything that helps you look forward. Sometimes I will reserve a favorite audio book to listen only while I am walking.
• Walk with the others: Social walks are one in my favorite ways to connect. Meet a friend and walk instead of sitting in a cafe.
• Pile of habits: Combine it with an existing habit, such as your morning tea, your lunch break or your evening wind.
• Start small: Even five to ten minutes a day is enough to start. It’s about strengthening the habit, not winning a marathon.

Final reflections on the advantages of walking

Walking can be one of the most common human activities, but that does not mean that it is ordinary. In my humble opinion, walking is one of the most neglected tools we have to heal, regulate and prosper. It supports everything, from our mental health and our metabolism to our bone force, our brain health and our longevity.

If you are just trying to start to be healthier or if you have been on this path for some time, I encourage you to try to add walking to your routine. Find out how it affects your energy, mood and stress levels. Over time, you may notice that you want to walk more, especially when it is in nature!

Do you make a habit? Have you ever tried to upgrade your walk? Let a comment and let us know!