If there is one simple thing, I think everyone can do for their health and wellbeing, it would be taking more walks – not training i.e. rucking, running, or jogging but simply moving frequently at a slow pace. This is true even if you’re already lifting weights, doing Pilates, running sprints, or doing other, more vigorous workouts.

Here are some reasons why:

First, it’s relatively inclusive, doesn’t require special equipment, and can be done almost anywhere.

Second, it boosts health and makes life better! Walking has been proven to bring all manner of physical and mental benefits. For example…

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.

Walking improves heart health markers:

Walking briskly after a meal lowers postprandial blood pressure and triglyceride levels. The NHS supports National Walking Month (May) each year to remind us of all about the benefits of taking a walk.

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’s famed tendency to walk as he taught was wise indeed.

Walking lowers stress:

When I need to escape a particularly stressful situation, day, or week, I go for a walk – ideally along the beach (I wish) or in another natural setting. No surprise that research shows walking outside lowers cortisol and reduces stress. It needs to be a walk though not a workout…however if you can’t get outside just walk around the office or your home, moving frequently is the key.

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 you drive, you can’t really focus on much happening in the world around you (other than the road we hope!). Even while riding a bike, we tend to get tunnel vision. Walking offers infinite chances for presence and engagement with the outside world. 

When we walk, we also think. And because walking is generally a low-difficulty endeavour, we can direct our executive functioning to more internal matters. We 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 I know to get it. 

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. Step away from your screen, go take a walk, see how you feel!

Photo by Matt Flores on Unsplash

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