A few short walks, either alone or with someone, can provide both physical and mental health benefits. Walking is perhaps the most underrated form of exercise there is -- it requires little, but gives a lot back.
Walking is a simple and accessible activity that many take for granted. Yet research has shown that regular walking can have remarkable effects on both body and mind -- and be a powerful tool for better health and increased longevity.
What the research says: Increased hippocampus and longer life
A study from the UK Biobank found that brisk walking was associated with longer telomeres -- biological markers that protect our chromosomes and can indicate biological age. In fact, walking regularly could make the body biologically speaking up to 16 years “younger.” In addition, researchers have observed that walking can increase volume in the hippocampus, the brain's memory center. This is especially important as we age, as the hippocampus naturally shrinks and contributes to cognitive impairment.
Walking strengthens not only the body, but also the brain. Regular activity that stimulates the brain and body at the same time can reduce the risk of age-related illness and improve our ability to remember and learn.
An activity for everyone
The best thing about walking is how accessible it is. Most people can do it, regardless of starting point. Walking can be a good start for those who are out of shape or who are recovering from an injury. With a low load on muscles and joints, there is a safe way back to physical activity. At the same time, it can be easily adapted to be more demanding — faster pace, longer distances or steeper terrain provide a higher challenge.
Although walking challenges the endurance and the heart, it should ideally be combined with activities that strengthen the muscles and skeleton. This is because maximum strength is an important predictor of longevity. A strong body not only helps us avoid injuries and falls, but also significantly increases the quality of life. This is especially true for preventing fall-related injuries that can have serious consequences later in life.
The social aspect
Walking, however, isn't just about exercise -- it's also a wonderful social activity. Whether you go hiking with friends, a partner or colleagues, you have the opportunity to build relationships while taking care of your health. Strong social relationships are essential for health and well-being.
Multitasking for better health
Another advantage of walking is the possibility of so-called “double stimuli.” When you combine physical activity with something that challenges the brain, like listening to a learning podcast or discussing a demanding topic with someone, you get a double effect on the brain. Multitasking during walking has been shown to improve both memory and cognitive flexibility.
The Benefits of Being Outside
When you go, you get a natural opportunity to be outside. Fresh air and daylight are good for both body and mind. It provides a small break in a busy everyday life and can help you feel more obvious and in balance.
Ultimately, it's about actually doing something -- and about continuing to do it. Walking is an easy way to get started, and it's also easy to combine with other exercise you're already doing. It doesn't have to be running or heavy strength to have an effect -- going for a walk is always better than nothing. After all, the best workout is the one you like well enough to do regularly. So put on your shoes, get out, and start today. One step at a time can make a big difference over time.
Warm VR, Chuang YF, Harris GC, Tan EJ, Carlson MC. Low-intensity daily walking activity is associated with hippocampal volume in older adults. Hippocampus. 2015 May; 25 (5) :605-15. doi: 10.1002/hippo.22397. Epub 2014 Dec 26. PMID: 25483019; PMCID: PMC4425252.
K. I. Erickson, M.W. Voss, R.S. Prakash, C. Basak, A. Szabo, L. Chaddock, J.S. Kim, S. Heo, H. Alves, S.M. White, T. R. Wojcicki, E. Mailey, V.J. Vieira, S.A. Martin, B.D. Pence, J.A. Woods, E. McAuley, A.F. Kramer, Exercise training increases the size of the hippocampus and improves memory, Proc. Natl. Acad. Sci. U.S.A. 108 (7) 3017-3022
Dempsey, P. C., Musicha, C., Rowlands, A. V. et al. Investigation of a UK biobank cohort reveals causal associations of self-reported walking pace with telomere length. Biol Commune ! 5, 381 (2022). https://doi.org/10.1038/s42003-022-03323-x