Walking is the fundamental form of movement that we know we are designed to do. We are not necessarily designed to move heavy weights in a linear, repetitive motion. We can do it, and it has a lot of benefits, but our genes don’t expect us to do it. The gym simulates the movement we would naturally get in nature. Before we learned to ride animals, and other forms of transportation, we walked everywhere. Today, we have a lot less of a need for this, but what are the health outcomes of walking less.

Benefits of Walking

1. Fat loss

In this study, it shows over a 6 month period, women who walked lost 10% more body fat than those who didn’t.

2. Blood glucose regulation

Diabetic patients were have their blood glucose measured around the clock, and when they took walks, their blood glucose was regulated. Another study shows that people who talk a postprandial walk have a much better blood glucose response to the meal. The muscle contractions help clear glucose from your blood.

3. Blood Pressure

Hypertensive patients who take walks experienced a greater reduction in systolic blood pressure than those who did not. Another study showing elderly patients with hypertension who underwent a 12 week walking program significantly lowered their blood pressure.

4. Stress reduction

Walking has been proven to help lower cortisol levels and relaxation. Forest bathing, the practice of walking in the forest, has been shown to balance cortisol even more. This is because of the combination of walking and being in nature.

5. Immunity

Walking can improve immunity by moving the lymphatic system. This is the system that is responsible for transporting immune cells throughout the body. This system does not move unless you move. You also have 4x more lymph than you do blood. This study shows This study shows how walking improved oxygen consumption and immune cell proliferation.

Tips For Implementation

1.  Mindfulness walk

Go for a walk without any devices and just observe nature. This can help relax the mind. Maybe it’s a time to unwind your thoughts our think.

2. Lear while you walk

Listen to a podcast or audiobook in something that interests you.

3. Walk backwards (retro walking)

Walking backward has been used in china for thousands of years by elders for healthy joints. It works to strengthen the knees in the opposite direction. This study shows how it can improve knee pain and aid in arthritis. Another one showing how it can improve joint stability, pain, and proprioception.

4. Socialize

Bring a friend and build connection.

5. Find different terrain

Walking on a flat surface all the time is not good for our feet or joints. Our bodies expect to have varying terrain, such as a forest, grass, or hills.