Walking also influences longevity because it helps prevent disease. “Metabolic diseases such as high blood pressure, arteriosclerosis (hardening of the arteries) or diabetes can be improved by movement, or, in the best case, can help us not develop those issues in the first place,” Dr. Mensching says. Exercise can stimulate biological pathways involved in brain plasticity and memory. “These also ensure the growth of the hippocampus, our learning and memory center,” she adds, which in turn helps keep us fit in the head.
Walking Promotes Self-Efficacy
Walking may also support self-efficacy—the sense that you’re capable of taking actions that benefit your well-being. “Knowing that you are taking your time and making it a priority to go for a walk through the park, even in subzero temperatures, does something to your self-efficacy,” says the doctor.
For all the positive effects of walking and running, however, Dr. 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, longevity is a lifestyle built on several pillars: exercise, nutrition, sleep, and mental health. This means avoiding any further unnecessary stress.
With that in mind, the doctor also urges 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, research suggests that physical activity may blunt the effect of a genetic predisposition to obesity. In a study of more than 12,000 people that evaluated 32 BMI-associated genetic variants, greater physical activity was associated with roughly half the genetic effect on BMI. Walking can also play a role in weight management and, when paired with an appropriate diet and sufficient activity, may help reduce body fat. Some research also suggests that short bouts of walking can temporarily reduce cravings for sugary 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,” Dr. Mensching says. “I would recommend incorporating walking naturally into everyday life if possible. 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,” she says.
