Historically, we have focused on the quantity of steps we do, partly because the 10,000 steps a day message is so simple. But the latest research shows that the under-60s should aim for 8,000 to 10,000, while the over-60s should aim for 6,000 to 8,000 to cut their risk of dying early. This is much more accessible and encouraging.
2. It improves your bone density
When I launched WalkActive 18 years ago, aged 39, as a way to heal myself following surgery, I realised it was also an opportunity to improve my bone and joint health. Walking with good technique engages the muscles along the backside of your body (the posterior chain) such as the glutes, hamstrings and calves.
Engaging these muscles creates a little bit of a pull on our bones. This acts as a stimulus for the bone to produce osteoblasts (cells that help bones grow and stay strong), improving our bone density and reducing our risk of osteoporosis and broken bones.
3. You really can walk yourself happier and healthier
Studies have shown that even short bursts of walking boosts our mood. This could be because walking stimulates the parasympathetic nervous system (nerves that relax the body during periods of stress) and stimulates the amygdala (part of the nervous system that controls our emotions). This combination can help manage stress in our body.
If you walk by water, such as rivers, the coast or waterfalls, or in the rain, you’ll be especially exposed to negative ions in the air – electrically charged molecules that can form from sunlight, water and nature. People who are exposed to them consistently show better mental health, as well as blood pressure readings.
To motivate you to increase your speed, research suggests that there is a correlation between walking at 120 beats per minute and feelings of greater wellbeing. It gives you great feelings of euphoria.
Also, just generally being outdoors can manage our cortisol levels. You can encourage stress-reduction by visualising a problem being on the sole of your foot and pressing it into the ground as you walk.
4. It protects your brain
Another thing that studies have shown is that people who walk more sleep better, which is vital for safeguarding cognitive function. When we sleep, our brain’s waste management system kicks into gear, removing toxins from the day that need to be disposed of.
Brain scans of menopausal women who engaged in moderate exercise, which includes brisk walking, revealed they had more “good” brain matter (needed for memory and cognition) compared to those who had either been doing high intensity exercise or no exercise at all. This is thought to be because walking is so achievable and sustainable that women can maintain this form of exercise.
Walking can also be a source of creative thinking, as it switches the brain from “default” to “active” mode because of optic flow (how your brain registers your surroundings as they move around you). That’s a really happy situation for the brain because it can be busy focusing on something but also have a little bit of a distraction. It’s been shown in studies that walking, whether indoors on a treadmill or outdoors, is a great space for problem solving.
5. You stand taller (and feel younger)
You might spend masses of money on your facials or massages but if you struggle to walk well, you appear old – it’s very ageing.