The hidden benefits of walking for your brain, body and immune system

Hippocrates, the ancient Greek physician who was the father of Western medicine, famously stated that “walking is man’s best medicine”. More than two millennia later, modern research absolutely agrees and the evidence is only getting stronger.

Before the 18th century, walking was principally associated with functional activities: working, completing errands or pilgrimages. But during the 18th century, there was a shift towards appreciating the outdoors and nature, and so walking started to develop into a pleasurable leisure activity. From then on, the idea of walking as a simple way to exercise gained momentum, and now there is a real focus on the very tangible and powerful health benefits of going for a simple walk.

May has been National Walking Month – but don’t worry if you have missed out, because with better weather upon us, now is the perfect time to get acquainted with the amazing impact that walking has – it is free and simple, and really can keep us healthy.

Longevity and health span

One research review concluded that walking can keep us “younger for longer” and reduce the risk of age-related conditions such as type 2 diabetes, high blood pressure, cardiovascular disease and some cancers, as well as promoting better sleep because of the exposure to natural daylight regulating our internal body clock or circadian rhythm. It also showed that walking may even reduce the risk of developing arthritis by strengthening muscles and lubricating joints. Another study showed that just 11 minutes a day of brisk walking could reduce the risk of an early death.

Healthy weight

One Harvard research study showed that walking could counteract the impact of weight-promoting genes. Another study showed that a 15-minute walk could diminish chocolate cravings when we experience stress, as well as curtail our cravings for sugary snacks.

Immune function

In one study during cold and flu season, people who walked 20 minutes a day for at least five days a week had fewer sick days than those who did physical activity once a week or less – and even if they did get unwell, they had milder symptoms for a shorter time. Another study showed a single session of brisk walking for 20-30 minutes can lead to an increased activation of several types of immune cells.

Mental health

Going for a walk releases serotonin, dopamine and endorphins, which all act to make us feel more energised and positive; this was found to be particularly strong when we walk in nature.

Brain function

One trial showed that when people aged 55-80 walked for 40 minutes three times a week for one year, their hippocampus – the area of the brain involved in memory and learning – increased in size by 2 per cent. Physical activity like walking increases blood flow to the brain, including oxygen and nutrients, and the release of a substance called “brain-derived neurotrophic factor”, which encourages the growth of new brain cells and neural connections.

How much and how often?

Some data suggest that both spreading out physical activity and doing it in concentrated patterns can result in the same mortality and cardiovascular benefits.

The mythical 10,000 steps a day has been shown not to be evidence-based, but something that gained traction from a marketing campaign. However, it is true that how much we walk has been shown to be a strong and consistent predictor of health outcomes, with some studies suggesting we go for 8,000-10,000 steps a day, and others saying that the benefits seem to level out after 7,000 steps a day, and some emphasising just 5,000-7,000 steps could be more achievable and therefore realistic for us to maintain.

The main takeaway is that when you take a step forward literally, you are taking a step forward for your health and well-being. So, whatever you can do is brilliant.

How do we get walking?

Life is busy, so first, try to integrate walking into your daily routine. Can you walk to the shops rather than driving? Can you use the stairs rather than the lift? Can you park further away in the car park for the supermarket or cinema? If you are commuting on public transport, is it possible to get off one stop earlier and walk the rest? Or, if you want to walk for pleasure, can you schedule a walk with a friend or make a hike over the weekend into an adventure? Can you schedule in walking meetings if you work remotely or online, or schedule your daily routine so you have a lunchtime walk around the block?
Although you don’t need to track your steps, sometimes having a goal can help you stay motivated, which is scientifically proven to help us establish healthier habits and keep going with them. There is a free NHS app called Active 10 that can help you with this.

But all you really need is a comfortable pair of shoes, a short amount of time and a willingness to get out there and see how walking could be the best thing you do for yourself today.