Walking: The Benefits

By Tom Cowan

Walking: The Benefits.

Walking offers numerous physical health benefits. Regular walking has been linked with reducing the risk of heart disease, stroke, high blood pressure, cholesterol levels, type 2 diabetes and certain cancers. Brisk walking that elevates the heart rate can improve cardiovascular fitness, as shown by increased VO2max. Walking burns calories, aiding in weight management and potentially altering body composition by primarily burning fat when performed as a low- to moderate- intensity exercise. It engages the major muscle groups of the lower body and, when walking at a faster pace, arm swings and upper body muscles are more active, and core muscles stabilise the body. 

Psychologically, walking can improve our mood and help to reduce stress and lower our risk of depression and anxiety. Studies also suggest that exercising outdoors or being surrounded by nature may lead to even greater mental health benefits for us. Walking is also an activity that lends itself well to bringing together others and providing social interaction, with benefits for mental health.

Walking: Ways to Increase your Step Count.

A recent meta-analysis has suggested that walking at least 7,000 steps each day may be important to improve health and longevity, as the study (1) found those who walked at least 7000 steps/day had a 50% to 70% lower risk of mortality compared with people taking fewer than 7000 steps/day. Another study (2) suggested that the daily step count target is partly determined by the age of the individual and that for adults younger than 60 years old, the risk of mortality declined as an increasing number of steps were walked per day until 8000–10000 steps per day were achieved. However, it would be sensible to begin at your usual daily step count and aim to gradually increase your step count, as your fitness improves. The following may be ways to increase daily step count:  

• Choosing to take the stairs rather than elevators or escalators.

• Walking part of your commute e.g. getting off the tube a stop early, or parking farther away. 

• Having a walking meeting or walking while talking on the phone.

• Joining walking groups or setting step count goals can provide motivation, accountability and regularity·     

• Self-monitor steps with apps or wearables for accurate tracking.

• Pair walking with audiobooks or language lessons·       

• Vary your walking routes and consider walking holidays or city explorations for new experiences.·       

• Walk a dog daily for consistent activity; if you don't have one, borrow a friend’s or use borrowmydoggy.com.·

• Engage in walking competitions with friends or colleagues for motivation. Sign up for charity walking events and train towards them, like The MoonWalk or The Thames Path Challenge.

Walking for fitness: Top tips to transform your daily stroll into a workout.

It is recommended that most individuals aim to perform at least 150 minutes of moderate-intensity aerobic exercise per week to attain health benefits. For walking to count towards this target, it should be performed at a brisk pace and for a minimum of 10 minutes at a time. Your daily stroll can be transformed into more of a workout in numerous ways:  

•  Adding inclines, like hills or stairs, elevates cardiovascular demand. 

•  Using walking poles engages upper body muscles, raising heart rate and calorie expenditure.

• Carrying light weights or a weighted backpack increases exercise intensity. One study showed that frequently walking with a weighted backpack could lead to significant increases in cardiovascular fitness (indicated by an increase in VO2max), with  the greatest increases seen in those who wore the heaviest backpack.

• It is also possible to increase the intensity of your walking by engaging more muscle mass, such as by using your arms during power walking. This whole-body workout can burn 20-45% more calories and elicit an oxygen consumption (VO2) similar to jogging.

• Monitor your route and time with apps like Strava. As fitness improves, try to sustain faster paces. Introduce interval training, alternating brisk walking with leisurely recovery periods.

You should always consult a doctor before beginning a new fitness routine and to ensure that it is suitable for you. Always start with a warm-up and end with a cooldown and stretching.

(1) Paluch AE, Gabriel KP, Fulton JE, et al. Steps per Day and All-Cause Mortality in Middle-aged Adults in the Coronary Artery Risk Development in Young Adults Study. JAMA Netw Open. 2021;4(9):e2124516.

(2) Paulch, AE et Al (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts.The Lancet. 7:3, E219-E228.