Ever wonder why your grandparents walked everywhere and stayed healthy into old age? While hitting the gym has clear benefits, consistent walking might be your best strategy for longevity and overall wellness.
We can’t stress enough how many people today are suffering from a bunch of diseases, which are preventable if one chooses a more mobile lifestyle over a sedentary one. Take note that we’re not saying one should become as active as an athlete. The whole point of this article is about walking more, or moving more throughout the day.
This sounds like common sense, and your grandparents would say “back in my day” but it’s the truth. Modern technology and developments have made life easily sedentary in a bid to solve every inconvenience with a product or a service.
Hopefully after you are done reading this article, you’d be convinced enough to add more walking into your day, to increase your lifespan by decreasing the possibility of diseases linked to a sedentary life.
Walking: A Simple Path to Longevity
Regular walking significantly lowers your risk of chronic diseases, including heart disease, diabetes, obesity, and certain cancers. A study published by the American Heart Association found that walking just 30 minutes daily can notably reduce your risk of cardiovascular diseases (AHA Journals).
This walking doesn’t even have to be outdoors. If you go to the mall, or your local supermarket, walking around inside for 30 minutes can go by real quickly, just make sure you commit to that 30 minute walk.
And if you are now actively walking, choosing the right shoes matters, too. Proper footwear prevents discomfort and injuries. For a detailed comparison, check out this guide on running shoes vs. walking shoes and their support.
Surprising Benefits of Different Walking Styles
There are also walking styles that have specific benefits if you want to switch up your walk routine. Backward walking, also known as retro walking, is gaining attention for its unique health benefits. This unconventional movement engages muscles differently compared to forward walking, offering distinct advantages.
Engaging in backward walking can lead to increased activation of lower limb muscles, particularly the quadriceps, without placing excessive stress on the knee joints. This makes it a suitable exercise for individuals seeking to strengthen their legs while minimizing joint strain.
Curious about trying it? Learn more about backward walking benefits.
Don't Ignore Walking Pains
Once you get into the habit, there might be pain where there used to be none. Don’t let that discourage you from walking but don’t ignore the pain either.
Not every ache is harmless. If regular walking consistently causes pain, it might signal an underlying issue. Persistent discomfort could indicate improper footwear or other health conditions. Identifying and addressing these issues early can help keep you active. Find solutions here: 8 walking pains you shouldn't ignore.
And as they say, if symptoms persist, consult your doctor.
Mobility and Metabolism Boost
Regular, gentle movement throughout the day, known as Non-Exercise Activity Thermogenesis (NEAT), plays a crucial role in daily energy expenditure. NEAT encompasses all physical activities outside of structured exercise, such as walking, standing, and even fidgeting.
These activities can vary significantly among individuals, influencing overall energy balance and body weight regulation. In fact, NEAT can account for a substantial portion of daily caloric burn, with variations up to 2,000 kilocalories per day between individuals. Incorporating more NEAT into daily routines not only increases calorie expenditure but also enhances metabolism, improves circulation, and supports joint health.
Simple actions like taking the stairs, walking during breaks, or engaging in household chores can collectively contribute to a healthier lifestyle.
Mental Health Benefits of Walking Outdoors
Daily walks, especially outdoors, significantly boost mental wellbeing. Exposure to nature during walks reduces stress, anxiety, and elevates mood. Research published in Frontiers in Psychology confirms that regular walking improves mental health, increases focus, and enhances cognitive functions (Frontiers in Psychology, 2018).
Your brain thrives in novelty. Exploring new surroundings, seeing new things outside your phone screen, can have a positive impact on your mental health.
Better Sleep Through Walking
For the insomniacs out there you should be interested to know that walking also improves sleep quality.
Research has shown that regular physical activity, especially walking, regulates your circadian rhythm, helping you fall asleep faster and enjoy deeper, more restorative sleep (Walk to a Better Night of Sleep: Testing the Relationship Between Physical Activity and Sleep).
Easy Ways to Incorporate Walking into Your Day
It’s one thing to be excited about the idea of walking and it’s another thing to figure out how to naturally make it part of your lifestyle. Here are a few tips that can help you get started:
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15-20 minute walks after meals: Helps lower insulin spikes and improves digestion. There’s the temptation to lie down or sit and relax after a meal– fight it!
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Take the stairs: Skip escalators and elevators whenever possible.
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Record your steps: Use a pedometer or smartphone to visualize your daily movement. Seeing your progress can be motivating!
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Walk with a friend: Enjoying a companion can make walking feel effortless.
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Explore new routes: Changing your scenery keeps walks fresh and exciting.
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Find reasons to move at home: Opt for small chores or breaks to avoid prolonged sitting.
Walk Your Way To A Better Life
Choosing regular walking isn't settling—it's strategic. Your body, brain, and future self will thank you. Don't wait; start today, step by step.
If foot discomfort is holding you back, explore how Orange Insoles can enhance your comfort and support your mobility goals. Let's get moving!
