Becoming Better Through Walking

In the whirlwind of work and daily responsibilities, life can quickly become overwhelming. With deadlines, bills, and countless obligations vying for my attention, stress can easily accumulate.

However, during our long-distance walk, my friends and I focused solely on reaching our next destination. Our priorities were simple: stay hydrated, locate the next checkpoint, and keep walking.

That day, our only goal was to walk. We hardly glanced at our phones and were able to disconnect from everyday stressors, allowing us to appreciate the beauty around us—quite literally, as we strolled through lush landscapes. Setting aside our distractions and duties helped us notice aspects of life we often overlook. From admiring beautiful scenery to recognizing community developments we usually take for granted, I found renewed satisfaction in my life.

Additionally, sharing this experience with friends provided an opportunity to connect. We had ample time to catch up and discuss a variety of topics. With each other's company, the walk felt effortless; we were too busy enjoying the scenery and laughing to notice fatigue. It was a wonderful bonding experience.

Although this might be a subjective impression, I felt my posture improved upon returning to work. Instead of slumping, I noticed I was sitting more upright and comfortably—perhaps because the walking engaged the muscles that support proper posture.

But enough about my personal reflections. What does research say about the benefits of long-distance walking? Is embarking on such journeys truly worthwhile?

Walking as an Effective Exercise

Many people, including myself in the past, believe that only running or high-intensity workouts are effective forms of exercise, but this misconception is far from accurate.

Walking is a low-impact exercise that can help many individuals achieve their fitness goals. It is particularly recommended for those with knee, ankle, and back issues or for those who are overweight. Studies show that running generates significantly higher impact forces than walking, leading to over three times the injury risk. By opting to walk, individuals can reduce joint injury risks and exercise more safely.

While running may burn more calories due to its intensity, walking and running offer similar health benefits, albeit with longer walking durations needed. Moreover, the NHS indicates that brisk walking counts towards the recommended 150 minutes of exercise weekly.

The Physical Health Benefits of Walking

Like any form of exercise, walking offers numerous physical health benefits.

Regular walking can lower stroke risk. A study involving 72,488 female nurses aged 40 to 65 found that "physical activity, including walking, is associated with substantial reductions in total and ischemic stroke risk in a dose-response manner." Similarly, research in the UK on older men indicated that "time spent walking was related to reduced stroke risk, independent of pace."

Further studies suggest an inverse relationship between physical activity and hospital stays. Increasing daily steps (even through regular chores) can enhance overall health and decrease the need for medical care. Participants who walked at least 20 minutes a day (five days a week) experienced 43% fewer sick days compared to those who exercised less frequently. When they did fall ill, symptoms were milder, and recovery was quicker.

Additionally, walking is linked to lower blood pressure, reduced cholesterol, and increased VO2 max levels. Meta-analysis research reveals that taking more daily steps correlates with progressively lower mortality risks, although this association plateaus between 6,000 and 10,000 steps, depending on age.

The Mental Health Benefits

In addition to physical health, walking significantly benefits mental well-being.

As Jonathan Hoban, author of Walk With Your Wolf: Reconnect with your Intuition, Confidence, and Power, states, "We have a fundamental, primal need to walk—at least 40 minutes per day if possible. Time to walk helps re-energize your brain, calm adrenaline levels, and create a sense of clarity. That’s why when you return from a walk, you often have the solution to any issues you've been pondering."

Walking increases blood circulation to both the body and brain, positively impacting our central nervous system by calming nerves and reducing stress. Even a brief 10-minute walk can alleviate anxiety and depression as effectively as a longer workout.

Moreover, studies have linked walking with increased brain volume, which correlates with lower cognitive impairment risks. Participants in another study showed improved cognitive performance when walking at their preferred pace compared to sitting or walking at a fixed, non-preferred speed.

Surprisingly, a Stanford University study demonstrated that walking significantly boosts creativity, and participants remained more creative even after sitting down post-walk.

The Final Word

While we all felt sore the day after our long trek, the experience of walking such a distance offered numerous physical and mental benefits while allowing us to reconnect with one another.

With a refreshing change of scenery, this walk filled me with pride and joy (not everyone can say they've walked such a long distance). So, if you find yourself with no plans on a weekend, consider organizing a long-distance walk suitable for your fitness level. Trust me, you'll enjoy it!

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