Walk About: Walking Can Be An Essential Element For Better Health

You may think this is the wrong time of year to suggest you go out for a walk. And you’re correct in that snowy or slippery surfaces, and freezing temperatures, are neither inviting nor necessarily safe for outdoor activity. So we’ll cut you some slack (and perhaps suggest a treadmill on certain winter days). But if you dress appropriately and wear sturdy, supportive footwear (allowing your toes to spread fully), even on cold winter days, a brisk walk can do wonders for your physical and mental health. In fact, experts are concluding that evidence for the health benefits of walking is stronger than ever. While multiple studies have suggested different step goals depending on your health and the conditions you hope to address, the consensus is that the more steps you take, the better. That could mean just a few thousand steps if you start from a very sedentary lifestyle, to thousands more if you already have a walking routine. And if you can challenge yourself with inclines, bursts of intensity, or walking poles, so much the better. 

As an example of the value of walking for better health, a recent study in Nature Medicine found a connection between walking and an Alzheimer’s diagnosis. The study examined physical activity as a modifiable risk factor for Alzheimer’s and determined that 3000-5000 steps per day correlated with less build-up of the tau tangles indicative of an Alzheimer’s diagnosis, even if the person had evidence of amyloid plaques in their brain. Those with amyloid with little physical movement experienced cognitive decline, while those who walked 3000-5000 steps had less tau accumulation and slower cognitive decline. Walking up to 7000 steps brought about even better results (beyond 7000 steps, there was no difference). As one expert surmised, “People with pre-existing amyloid plaques can see an accelerated disease progression if they’re sedentary.” Walking appears to slow down that progression considerably. In essence, you may be able to walk your way to a lower Alzheimer’s risk by slowing down the buildup of tau proteins, even if you have amyloid plaque in your brain. Staying sedentary makes you a sitting duck for cognitive decline, while raising your step count may help you stay more resilient. To read more about this study, lace up your walking shoes and look here.

Another recent study, this time in the Journal of the American Heart Association, found that physical activity- perhaps a daily one-hour walk or moving while doing your chores around the house- can help considerably in people who have been diagnosed with CKM (cardiovascular-kidney-metabolic syndrome), a condition including heart and kidney disease and Type 2 diabetes. It is estimated that 90% of adult Americans have stage 1 of this syndrome, and for those with stages 2, 3, and 4, relatively light physical activity, such as walking, may help lower their mortality risk. In fact, according to this study, if physical activity like walking is increased to an hour a day, it can lower the risk of death due to CKM by 14-20%- and upping the level of activity or steps can provide even more risk reduction. This means that for most of us, especially those with this syndrome, incorporating a daily walk each day, even if not of great intensity, can provide meaningful benefits for long term health. For more about this research, read here.

What if you decide that walking will be your primary source of exercise? You can feel proud that you’ve committed yourself to all of the health benefits of walking, and rest assured that, in fact, with a regular commitment, you will be strengthening muscles in your ankles, legs, hips, and core. If you add bursts of intensity, changes in incline, speed increases, or use walking poles, you’ll be working additional muscles as well. You’ll also be improving your blood pressure, balance, brain, and cardiovascular system with a regular, consistent routine of walking. However, to really keep up your brain and body, you likely should add some sort of strength or resistance training, which could include breaking up your walk with some squats or push-ups on a wall you walk by, or carrying some light weights in your arms and swinging them as you walk. With strength training, you’ll also be boosting your bone density and perhaps even building up more endurance for longer, more intense bouts of walking.

One other walking trend to highlight. Have you heard of Tai Chi Walking? Combining the valuable, mindful steps of Tai Chi with slow and purposeful walking movement might be an interesting way for you to work on your mobility and balance, especially if you are at risk of falling (though this trend will do little to improve your step count). Combining this ancient Chinese practice with a regular stroll will put you more in touch with your body and breathing, along with strengthening your legs in a low-impact way. So if you’re not in a hurry to get where you’re going, and want to shake up- or rather slow down- your daily stroll, take a look at one person’s description and embrace of Tai Chi walking here.