Why walking is so good for us and how to make the most of it, by Jane Marchant, PT

How can you make the most out of your daily walks

PHYSICAL ACTIVITY

Jane Marchant, PT

9/18/20261 min read

person in black pants standing on beach during daytime
person in black pants standing on beach during daytime

Why walking is so good for us and how to make the most of it, by Jane Marchant, PT

Walking offers numerous benefits, including improved cardiovascular health, better mental well-being, and increased longevity. Recent studies have refined recommendations on the optimal amount and timing of walking:
Benefits and Optimal Amount:

  1. Step Counts and Longevity: Walking as few as 4,000-5,000 steps per day has been linked to reduced mortality risks, particularly for older adults. For younger and more sedentary individuals, aiming for 9,000-10,000 steps daily provides significant cardiovascular benefits​
    ScienceDaily
    ​UMass Amherst
    .

  2. Intensity Matters: Faster walking speeds (even brisk intervals) can amplify benefits, such as reducing the risk of heart disease and improving metabolic health​
    European Society of Cardiology
    ​UMass Amherst
    .

Timing:

  • Morning Walks: Walking early in the day may align with natural cortisol peaks, improving mood and setting a positive tone for the day.

  • Post-Meal Walks: Light walking after meals, particularly after dinner, aids in digestion and can lower blood sugar levels, enhancing metabolic health​
    European Society of Cardiology
    .

Tips for Maximizing Benefits:

  1. Mindful Walking: Pay attention to posture—keep your head up, shoulders relaxed, and arms swinging naturally. Lengthen your spine and breathe deeply for better oxygen flow and nervous system regulation.

  2. Environment: Walking in nature or green spaces enhances mental health benefits, reducing stress and boosting creativity.

  3. Consistency: Even short, frequent walks (e.g., 10-minute intervals) are beneficial, especially if sitting for long periods.

By incorporating walking into your routine, whether through short bursts or longer strolls, you can enjoy profound physical and mental health improvements. If you have specific health concerns, consulting a physiotherapist or health professional might be beneficial to tailor a walking program.