Walking Promotes Self-Esteem
Self-esteem is also impacted by walking. “Knowing that you are taking your time and making it a priority to go for a walk through the park, even in sub-zero temperatures, does something to your self-efficacy,” says the doctor.
For all the positive effects of walking and running, however, Mensching also warns against the self-created pressure that can occur with “easy-to-implement types of exercise.” Walking is healthy—but only as long as you don’t stress yourself out over doing it: “It becomes dangerous when counting steps becomes addictive or when you start comparing yourself to your friends,” she says. Another warning sign? The negative impact on your personal life when other issues suddenly take a back seat because collecting steps is the top priority.
After all, it’s important to remember that longevity is an entire lifestyle that consists of various pillars: exercise, nutrition, sleep, and psyche. This means not creating any further, unnecessary, stress.
With that in mind, the doctor also makes an appeal for caution when walking in traffic. “We can do everything right: take supplements, exercise, and get enough sleep. But none of that is worth anything if we don’t look out for ourselves and the next red light.” So go for your walks—and remember to look both ways before crossing the street.
Walking Helps With Weight Management
According to Alexis Chiang Colvin, MD, chief medical officer of the US Open and professor in the department of orthopedic surgery at Mount Sinai, walking has been shown to reduce the effect of obesity-promoting genes by half. Dr. Colvin points to a study that evaluated 32 obesity promoting genes in over 12,000 people. When those people walked at a brisk pace for about an hour a day, the genes that affected their weight were reduced by 50%.
For general weight gain, other studies show that walking can support healthy weight and fat loss. It can also help regulate your appetite and curb the urge to grab unhealthy snacks.
Incorporate Walking into Everyday Life
“It’s always better to get moving at all, and even if it’s only 2,500 steps at first, that’s definitely better than none at all,” says Mensching. “I would recommend incorporating walking naturally into everyday life if possible,” she says. “There is evidence that exercise releases so-called messenger substances that make you happier, more satisfied and improve your mood.” Exercise also has a regulating and balancing effect on stress hormones: “Walking a lot in everyday life ensures better sleep and lowers stress levels.”
Although the body experiences stress for a short time with any type of exercise (when exercising, stress hormones such as adrenaline and cortisol are released) these are reduced again in the long term and balance is achieved. Walking is also beneficial in protecting against colds and infections. According to the doctor, this is mainly due to the fact that walking stimulates blood circulation. As a result, more immune cells circulate in the blood, which can then fight off the infectious agents. “Walking is also good for reducing chronic inflammation,” explains the doctor.
