GUEST POST: Health Benefits of Walking
by Dr Deborah Lee, Dr Fox Online Pharmacy
Dr Fox is a fully accredited online pharmacy run by NHS GPs.
Walking is simple – we just put one foot in front of the other! Human beings walk naturally from infancy to the grave. And walking is one of the best forms of exercise we can do.
Surprising then that we Brits are not walking enough. According to the NHS, the average UK adult does only 3000-4000 steps per day. In fact, 46% walk for less than an hour a day, and 22% are physically inactive.
We need to encourage others to get up and walk. So here are 10 medical reasons to start walking –
Walking helps you live longer – One reason why Blue Zones, such as Okinawa in Japan, and Sardinia in Italy, have the highest numbers of people who live to be 100, is that those who live there remain highly physically active throughout their lives and even in old age. These are mountainous regions where inhabitants often walk long distances. Regular bouts of physical activity are needed for a healthy body and cardiovascular system.
Walking lowers BMI – Medical studies have shown that regular walking improves aerobic fitness, lowers BMI, reduces the percentage of body fat and lowers diastolic (lower reading) blood pressure. Walking improves carbohydrate metabolism (the way the body breaks down and uses sugars). This has been demonstrated by lowered glycosylated haemoglobin (HbA1c) levels (a marker of average blood glucose levels over the past 3 months) in those who are regular walkers.
Walking improves endothelial function – The endothelium is the medical term for the layer of cells that lines the blood vessel walls. The function of the endothelium is vital for healthy ageing. As we age, impaired endothelial function facilitates the development of atherosclerosis – the laying down of fat/cholesterol deposits in the arteries – which is the major cause of heart attacks and strokes. Exercise lowers inflammation in the endothelium, improves endothelial function, and stimulates the production of the vasodilator, nitric oxide, which is needed to lower blood pressure.
Walking lowers blood pressure – Research studies confirm that the longer you walk and the faster you walk, the greater the benefits. In one study, those who walked for less than 10 minutes, were compared to two groups, one who walked for 11-20 minutes, and the other for more than 20 minutes. These comparator groups reduced their risk of hypertension by 12% and 29% respectively. In another study of menopausal women, those who walked the fastest, at over 4 miles an hour, were found to have the lowest hypertension risk.
Walking lowers dementia risk – Speed of walking is the key. Studies show that for the best effects on dementia and cognition, you need to walk briskly. For every 360 metres per hour reduction in walking rate, the risk of dementia increases by 13%. The number of steps needed has been debated. You need to walk 9,800 steps per day for the best results in terms of lowering the risk of dementia.
Walking lowers the risk of type-2 diabetes (T2D) – You need to walk 2.5 hours per week to lower the risk of T2D by 30% – as compared to those who do almost no walking at all. The greatest reduction in risk has been found in those doing around 8000 steps a day. Walking briskly is also important in terms of reducing T2D risk.
Walking strengthens bones – Walking is extremely important for good bone health. Regular walking reduces the rate of bone loss, helps preserve bone, raises bone mineral density and lowers fracture risk. However, those at high risk of osteoporosis should take note that walking is not enough by itself. Weight-bearing and resistance exercises are required.
Walking results in a better night’s sleep – In a randomised controlled trial of sedentary menopausal women, the authors concluded that walking resulted in insignificantly improved sleep and better total sleep time. Walking has also been shown to improve sleep quality and reduce night-time waking. Walking during the day builds the adenosine sleep drive, which makes you feel sleepy at bedtime.
Walking makes you happier – Many studies have shown that regular walking improves mood and can lower depression. Walking stimulates blood circulation throughout the body including the brain. It also raises endorphin levels giving a natural ‘high’. It is known to lower stress and help instil a sense of calm. Being outside and connecting with nature is well known to be good for mental health. Exposure of the skin to sunlight creates vitamin D which has also been shown to improve depression.
The more steps, the better – In a 2022 UK Biobank study, the authors concluded that the more steps you do a day, up to 10,000 steps a day, reduces the risk of premature mortality. Doing 10,000 steps a day reduced mortality risk by 36%. The risk of both cardiovascular disease and cancer was lowered. However, doing more than 10,000 steps a day did not show any clear further risk-benefit. Let’s encourage everyone to use a pedometer and try to get their 10,000 steps a day.
Final thoughts
I have set out above, ten amazing reasons to start walking. What’s more – it’s easy. You just need to open the front door and step outside. The NHS recommends a minimum of 150 minutes of moderate-intensity exercise (MIT) per week, which includes brisk walking. This can be split up as needed, for example, into 5 x 30-minute walks per week, or even 3 x 10-minute walks per day.
Remember that the social aspect of walking is also important. Humans need to keep connected, what’s better than walking and talking? Perhaps walk with a friend or join a community walking group. You might like to join The Ramblers which runs 500 walking groups across the UK.
However, you do it, it’s time to put one foot in front of the other!
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