The Incredible Benefits of Walking
By: Brian Hoeflinger, MD
October 13, 2024 | #18
Disclaimer: Opinions are my own. Not medical advice.
Why is walking good for you?
Many people might think that walking is a waste of their time compared to running or jogging because you can burn more calories in less time with running compared to walking. While that specific point may be true, there are so many other benefits to walking that far outweigh the time factor to burn calories. And for those of you who cannot walk or exercise due to pain or some other debilitating physical or medical condition, I have a special message for you at the end of this newsletter.
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Walking After Meals: A Simple Habit with Big Rewards
You've probably heard that it is good to walk after you eat, but is it truly beneficial? The answer is yes! Primarily for these reasons:
Stabilizes Blood Sugar:
- Walking can help stabilize your blood sugar after a meal. When we eat, our food is passed into our stomach and intestine where it is broken down into its basic forms: Carbohydrates are broken down into simple sugars like glucose, Protein into amino acids, and Fat into fatty acids. When the carbohydrates are broken down into simple sugars, they are then quickly absorbed into our bloodstream - causing our blood sugar level to quickly rise. Thus, we have much more sugar in our blood immediately after we eat.
- Furthermore, our muscles use sugar, or glucose, for energy. When we walk after a meal, opposed to sitting on the couch, it helps our muscles use this glucose for energy. So walking helps to regulate our blood sugar levels by facilitating the removal of sugar from our bloodstream. Even a 10-15 minute walk after meals is very beneficial, especially for those who diabetes and already have trouble regulating their blood sugars.
Promotes Heart Health:
- Lower blood sugar levels reduce the risk of cardiovascular diseases by protecting your blood vessels and heart. So walking after a meal helps facilitate the removal of sugar from our blood, which in turn leads to healthier blood vessels and overall heart health.
Aids Weight Management:
- Regulating blood sugars is not the only benefit to walking after meals. Walking helps to maintain a health weight. It is very simple; walking burns calories. And the more calories you burn, the more likely you are to lose weight as long as you do not increase your caloric intake. Obviously, you can burn more calories in less time by running or similar activies, but walking is a very low-impact way to lose calories. For instance, a brisk 40-45 minute walk can burn up to 300 calories. If you were to do this 7 days a week and not increase your overall food intake, then you you could lose a little over a pound of weight every 2 weeks (one pound equals approximately 3,500 calories). Consistent walking can lead to gradual weight loss without the need for high-impact exercises.
The Many More Benefits of Walking!
Walking also helps to regulate our mood and relieve stress. This occurs because walking increases our level of dopamine which is a feel good hormone and decreases our levels of cortisol which is a stress hormone. Thus regular walking can elevate your mood while at the same time helping to fight stress and depression.
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Furthermore, walking leads to better rest and sleep. This is felt to happen because walking helps to reduce stress and helps to regulate your body’s circadian rhythm, which is your body’s internal 24 hour clock that helps to control your sleep-wake cycle. In particular, physical activity like walking increases the production of melatonin, which helps to regulate sleep.
Let's not forget that walking and cardiovascular fitness go hand in hand. Routine walking helps to decrease blood pressure, improve circulation, strengthen your heart, lower your resting heart rate over time, lower triglycerides, lower bad LDL cholesterol, and increase good HDL cholesterol - all of which are important in maintaining healthy blood vessels and a healthy heart. Routine walking helps to reduce your risks of heart disease, heart attack, vascular disease and stroke.
Now onto our bones and muscles. Walking helps with bone strength and helps to prevent osteoporosis by putting needed stress on your bones, which helps to strengthen them. Walking also increases your muscle strength and endurance by stressing the muscle fibers in your legs which leads to improved muscle tone and strength, particularly in the glutes, calves and hamstrings. Add a little swinging of your arms to help work your arm and shoulder muscles at the same time.
We obviously cannot forget the benefit for overall weight management. Walking helps you to lose weight! This occurs primarily because you are burning off calories. To burn more calories, spend more time walking. To specifically burn more fat while you are walking, aim for a heart rate in the fat burning zone which is around 60-70 percent of your maximum heart rate. As a general rule of thumb, you can calculate your maximum heart rate by subtracting your age from 220. For example, I am 60 years old. 220-60 equals 160 beats per minute. 60-70 percent of 160 would be 96-112 beats per minute. So roughly, I should keep my heart rate around 100-110 bpm to stay in my fat burning zone. Of course, the longer you walk, the more calories you are going to burn including fat.
Beyond all I have stated above, walking is thought to improve your memory and even decrease the risk of developing dementia, although the exact mechanism is not known. Walking can help to increase your balance and coordination. And it helps to improve your immune system by increasing the number of white blood cells in your blood. Lastly, walking is much lower impact on your joints compared to running, jogging and other high impact activities.
Start Walking Today!
So what are you waiting for? Walking is easy to do and it’s completely free! No gym membership or equipment is required other than shoes. Walking is one of the most simple but best things that you can do for your body and your overall health. So why wait? Start walking today and unlock all the benefits it has to offer!
A Special Message for Those Who Can't Walk
I personally try to walk as much as possible, but I also recognize some people cannot walk due to pain or other debilitating medical conditions or circumstances. If you are unable to walk or exercise due to pain or other debilitating conditions, know that you are not alone. While walking is highly beneficial, there are other ways to stay healthy:
- Healthy Eating:
Incorporate nutritious foods and reduce sugary drinks and alcohol.
- Stress Management:
Practice meditation or other relaxation techniques.
- Adequate Sleep:
Ensure you get plenty of restful sleep each night.
- Hydration:
Drink plenty of water daily.
- Avoid Smoking:
Quit smoking to improve overall health.
Do what you can to stay active and healthy. Every small step counts towards a healthier you!
Take the First Step Towards a Healthier Life Today!
Start incorporating walking into your daily routine and experience the numerous benefits it offers. Your body and mind will thank you!
Impactful Quote of the Week
"All truly great thoughts are conceived while walking."
- Friedrich Nietzsche
All the best,
Brian Hoeflinger
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