Is Walking Really Enough to Stay Healthy? 10 Reasons Walking is Absolutely Amazing

The other night as I was stumbling around in the dark trying to get to the bathroom, I had a couple of scary yet enlightening seconds. My right foot had fallen asleep, and it was completely numb. Fortunately, I managed to hobble through the darkness and make it safely to my destination, but not without having to hold on to the walls for support along the way. Each step required significant effort not to fall. It was equal parts tiring and scary. In those foggy moments, short-lived as they were, I had this disturbing realization, a brief glimpse of a different kind of reality: Is this what it feels like to not be able to walk? Is this what some of my elderly clients felt like every day, all the time?
 
This realization was followed by a sudden wave of compassion for my clients, and for all those who have difficulty walking. My leg tingled awake as the rest of my body drifted off to sleep. I awoke the next morning feeling slightly disturbed by the whole experience. As I walked to the bathroom, grateful now for having both feet fully awake, I thought to myself how we really do take this whole walking thing for granted...

We’ve been walking for as early as we can remember so it’s no wonder, we never give it a second thought. We assume that the physical state we are in today will continue on indefinitely.  We hope that somehow, miraculously, the diseases that have plagued our parents and our grandparents will never happen to us.  All too often and only after it is too late do we consider taking measures to preserve what’s left of our health.
 
For millions of Americans, aging and losing the ability to walk seem to go hand in hand. What’s worse is that this loss seems to be widely accepted as part of normal aging. Granted, there are degenerative diseases that are not necessarily the result of poor lifestyle choices. But what I am referring to in this post are specifically those diseases with proven links between living a sedentary life and diseases that affect mobility.

It would be beyond the scope of this post to share details, but it is worth noting that there are societies where 90-year-old folks regularly log more daily mileage than some average, healthy 20-year-old Westerners. So, does this mean then that there is hope? Does this mean that there is something we can do about this? Is there some part of the aging process that we do have control over?
 
The answer is yes. Something as simple as walking every day can be just the thing that you need to build momentum, which can keep your body strong throughout your golden years. Think of it as a head start. Make your muscles and your bones strong so your body will have more to work with as your body ages. You’ve worked hard your entire life, taking care of others and working the 9-5.  Your retirement years should be yours to enjoy. Whether you choose to thrive or languish is entirely up to you. There are 60-year-olds who feel better than their 40-year-old selves just because they’ve started moving.
 
But maybe you are still not entirely convinced.  Being sedentary can’t be that bad. Alas, I am here to warn you. The reality is, if certain actions aren’t taken now, there could come a time in the future when walking no longer feels like second nature; a time where fear looms with every step, where trying to make it down the hall can feel like embarking on a journey to climb Everest. Not a day goes by in my line of work when I do not see the consequences of living a sedentary life.
 
It saddens me and it pains me. But even more, it frustrates me. There are countless studies showing the benefits of walking, an activity that when you are healthy, requires minimal effort. There are studies showing that it can possibly stave off dementia, that it can decrease the chances of acquiring a whole host of ugly “lifestyle diseases”. Yet too many of us just accept our fates and do not take enough action to prevent the inevitable consequences that await us down the road. The actions that you choose to take today will determine the actions that you are able to take tomorrow.
 
So please, please, please listen to a nurse here and do yourself a favor today. Don’t wait another day, as time is of the essence. Give yourself that head start before you enter your senior years. Or if you’ve already entered your senior years, keep moving and don’t stop! I promise you that your future self will thank you for it. 
 
Now before you lace up those walking shoes and head out the door, take a minute to give yourself a little added inspiration by checking out these 10 benefits of walking every day:
 
1.) Brightens your mood: Don’t believe me? Try it for yourself. Go outside (preferably on a safe path in nature) and walk for as long as you are able. Then return home and take a few minutes to reflect on your mood. The proof is in the pudding. No amount of convincing from my end will be as strong as you feeling these benefits firsthand. Walking has been proven to release some serious feel-good chemicals that will keep you coming back for more.
 
2.) Clears your mind and boosts creativity:  Imagine an old flaccid hose in the beginning of summer. Many seasons have come and gone without water rushing through. Cobwebs line the inside. Now suddenly…whoosh! Out comes a rush of water, initiating the start of summer and the good days ahead. This is exactly what happens inside your brain when you exercise. Blood vessels become nourished as increased circulation flushes out the toxins in your brain. Rich, oxygenated blood pumps faster through your system, flushing out the “cobwebs” in your body. Often, improved mental clarity and enhanced creativity results. It’s been said that some of the best ideas arise while walking. Again, test this one out for yourself and you will see.
 
3.) Makes your heart stronger: The heart is a muscle. When you perform any sort of cardio (like walking at a brisk pace), you are using your heart muscle. We already know that our muscles get stronger every time we use them. A strong heart is essential to warding off cardiac disease, making regular physical activity that much more important as we age.
 
4.) Opportunities to socialize: Maybe you prefer to walk alone. Maybe you’d rather walk with others. Either way, getting outside increases opportunities for socialization. Maybe you’re waving hello to the mailman. Or you’re checking in on your neighbors. Even brief interactions have been shown to decrease feelings of isolation and loneliness. These sorts of interactions can also increase your sense of belonging in your community. You’re killing two birds with one stone. See what’s going on in your town and get a good walk in at the same time!
 
5.) Good for your bones: Despite walking being a low impact activity, there is still some impact, which technically makes it a weight bearing activity. As early as age 30, we begin to lose bone density. But weight-bearing activities can actually slow down, halt and sometimes even reverse some of this loss. Just imagine: each step you take is triggering your bones to restructure themselves and to get stronger. If that isn’t motivation enough to get moving, I don’t know what is!
 
6.) Prevents common diseases: High blood pressure, heart disease, high cholesterol, stroke, osteoporosis, some cancers, obesity and Type 2 diabetes…what do they all have in common? They are all caused by modifiable risk factors, and they can be prevented with regular physical activity.  
 
7.) Immune system & circulation: Remember the hose example above? Those same benefits are extended beyond your brain. Walking and regular movement pumps blood more efficiently throughout your entire body, including your lymphatic system (immune support). This means a healthier immune system and consequently, hopefully fewer colds!
 
8.) Walking may prevent falls:  I want you to count for 11 seconds…in those 11 seconds one elderly person has just fallen and had to go to the ER for treatment. Now count 11 more seconds. Another one has fallen. This is how common falls are in the senior population. This does not have to be you. Regular walking can strengthen the very muscles that you need in order to prevent falls. These muscles are not just in your legs. They are also in your core (think middle section of your body). These muscles are essential for balance and coordination. Walking gives you a sense of balance, makes you more flexible and can keep your bones strong in the event that a fall does happen.
 
9.) Maintains weight and keeps blood sugar in check: Walking, as with any exercise, burns calories. As long as you aren’t eating more to compensate for your increased activity levels, you can experience weight loss with walking. It can also keep your blood sugar levels down by allowing muscles to use the glucose circulating around in your blood.
 
10.) Live long and prosper! With all the benefits listed above, it is no wonder then that walking can lengthen your lifespan and promote longevity.
 
The good news is that you don’t have to kill yourself with high intensity workouts to stay healthy. Just walk. Put one foot in front of the other. It’s as simple as that. No need to complicate things. If you enjoy listening to music or using fitness trackers and apps to help get you motivated then that’s great! Or maybe you’d prefer walking in peace and solitude. Maybe you enjoy strolling and chatting with others. Whatever your preferences, the beauty of walking is that it is minimalistic in nature.
 
 All you really need in order to get started are willing legs, an initial push to get you out the door and a good pair of walking shoes. The health benefits of walking have been proven and it is one of the simplest, safest, most natural things that you can do to stay healthy. So as my Italian father always said to us as we ventured out for a trek in nature: Andiamo (“Let’s go”)!

Need a little extra motivation to get moving?
Check out AndiamoFit's Healthy Habits Workbooks!