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Multiple research data from the past to the present prove that walking is not only movement but a way to maintain physical, mental and spiritual health. Until recently, running was considered the best aerobic exercise, while walking was underestimated.

What are the physical benefits of walking?

Studies have shown that a daily walk can reduce the risk of stroke and the risk of death by up to 39% (compared to a complete lack of exercise). Scientific data published in the British Journal of Sports Medicine support that people who followed a long-term walking program saw a significant reduction in their blood pressure and heart rate. Finally, a recent Runners’ and Walkers’ Health Study showed that moderate-intensity walking and vigorous-intensity running have similar reductions in the risk of high blood pressure, cholesterol, diabetes, and heart disease.

What is the effect of walking on mental function?

Research has shown that walking improves memory and learning and increases concentration and attention. Engaging in activities helps organize thoughts. Researchers at Stanford University also found that walking promotes the idea generation process.

What do psychologists think about walking?

Walking (even for 10 minutes) helps improve mood, boost self-confidence, and is equivalent to a 45-minute workout (of any sport) in terms of relieving symptoms of anxiety.

How can we improve the benefits of walking?

The variables that can be modified to get the most benefits from walking are:

1. Inclination level

The greater the slope of the road, the more energy the body is forced to use. Increasing energy leads to the loss of more calories (depending on body weight) and reduces visceral fat. Also, adding incline while walking improves the cardiovascular system. So through increased difficulty we achieve the same benefits as running without wearing out the hip and knee joints.

1. Speed
   Alternating speed at regular intervals stimulates the cardiovascular system and makes the most of the training. Furthermore, if the increased speed is combined with the increased incline for an increasingly longer period of time (with a shorter relaxation period) the results are spectacular without damage to the musculoskeletal system.
2. Weights

In advanced stages, adding weight increases the intensity of walking and in this way more calories are consumed without requiring additional effort.

1. Music choices

Many researchers argue that if the athlete uses a list of fast-paced songs that alternate with slower-paced songs, he can undoubtedly perform the aforementioned interval training program better.

Walking or running?

Both walking and running are excellent ways to train the human body. However, a recent publication (01/22/2021) lists the benefits of walking over running.

In more detail, walking causes:

• Lessjointinjury.
• Maintenance of bone mass with less wear and tear on the body (especially in overweight individuals) and is a beneficial exercise for long periods of time.
• Also, walking, especially in a natural environment, offers relaxation, enjoyment and helps reduce stress.
• It is moretolerableduring the summer months due to less overheating of the body.
• It is less exhausting. Long-distance runners often experience excessive fatigue. On the contrary, walkers give the body time to adapt to the demands.