How to Feel Better, Live Longer—Just Walk

One beneficial result of the pandemic is more people started walking outside because gyms and fitness centers were closed.

Will people give up walking and return to other forms of exercise indoors?

Any time we get up off the couch and move our bodies is beneficial. But here are some reasons I hope the walking habits continue and we incorporate walking into our daily lives.

Walking benefits

Here are just a few benefits:

1. Burn calories and lose weight
2. Increase energy
3. Boost immune system
4. Ease musculoskeletal pain
5. Improve heart health
6. Improve brain function
7. Reduce stress, improve mood and fight depression
8. Extend life expectancy

Walking increases longevity

Research led by the American Cancer Society shows walking as little as two hours a week has so many benefits, including helping people to live longer.

The American Cancer Society recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous activity per week. Their findings showed all levels of walking, even below these recommended guidelines, were associated with lower mortality risk.

Lessons from the Blue Zones

The longest living people don’t go to gyms. Because walking is an integral part of their lives.

Dan Buettner and his research team identified five geographic areas, designated Blue Zones®, where people live the longest. These are: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Icaria, Greece and Seventh-day Adventists in Loma Linda, California.

These areas boast a high rate of residents living over 100 years and enjoying more years of good health. One reason for their longevity is they have living environments where residents move naturally throughout the day. Walking and climbing are a part of daily life. They also lack mechanical conveniences for house and garden work.

Old Order Amish

Another group of people who walk as part of their daily lives are the Old Order Amish. Researchers examined the influence of modern technology on physical activity by studying an Old Order Amish community in Ontario, Canada in this study.

The Old Order Amish do not drive cars, use electrical appliances or other modern conveniences. In addition, physical activity, including walking, is an integral part of their daily lives. The study showed high levels of physical activity and low levels of obesity compared to the rest of the population of Canada and the U.S.

How to incorporate walking into our daily lives

I am not saying we have to move to one of the Blue Zones®, or join the Amish. Instead, think about ways to incorporate walking into our daily lives. 

• Take several small walks per day. For example, walk around the block soon after awakening in the morning. (Exposure to natural light in the morning energizes us and improves the quality of our sleep.)
• Park in a spot far from the grocery store, office building or any other location. The steps add up.
• Walk 5 minutes each hour. Walk around your home or office. Get outside if possible.
• Walk to the grocery store or some other destination.
• Take a 15 minutes walk during your lunch hour.
• Take a 15 or 20-minute walk after dinner.

How do you incorporate walking into your daily life? What benefits do you see from it?

Let us know in the Comments!