If you’ve been paying attention, you’ve noticed that longevity is the health and wellness topic of the moment. The idea? To simply live a long and healthy life. Of course, the list of options and products to help you do just that seems endless. Regardless, it’s important to know that experts say that longevity is not a trend, but a lifestyle. And achieving it doesn’t require a lot of stuff or fuss.
It’s really just about the simple things. Like, going for a walk. No other form of exercise requires so few extras. Collecting steps is uncomplicated and can be done anywhere: before or after a long day at the office; on the way to a bar or for breakfast. Best of all, there’s no need to change outfits or shower afterwards—you just need a comfy pair of shoes. But what are the benefits of walking on our overall health and longevity?
The benefits of walking for health and mood
It is often said that you should take 10,000 steps a day to benefit your fitness, health, and well-being. But is it possible to make such a blanket statement? One study came to the conclusion that just 4,000 steps a day can reduce the risk of death. According to this research, even 2,300 steps a day can have significant health benefits; walking can be an effective anti-ageing measure that can reduce the risk of chronic age-related issues such as cardiovascular disease, high blood pressure, type 2 diabetes, and cancer. But that’s not all: another study concluded that walking can soothe pain, promote sleep, improve mental health, and increase resilience.
Although walking is not as intense as other physical activities, the health benefits are immense. However, according to the researchers, simply looking at the number of steps takes the wrong focus. It also depends on the type of steps. The results mainly relate to the effects of taking a brisk walk: in another study, researchers found that walking—four times a week, at a fast pace—can also protect the brain from aging. Also impressive: according to the results, daily walking can also reduce the chance of Alzheimer’s disease.
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 Christiane Mensching, a specialist in general medicine, geriatrics, preventive medicine, and health promotion in Berlin. “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.
Walking lowers and stabilizes blood sugar levels
Through exercise, glucose is metabolized in the muscles and converted into energy: “Regular walking can also help to lower and stabilize blood sugar levels. This is particularly beneficial for people with insulin resistance or type 2 diabetes,” says Mensching. Messenger substances that play a role in brain metabolism are also released when walking: “This process can counteract cognitive decline in performance.” Compared to other types of training, however, you shouldn’t expect walking to build a ton of muscle: “I would question the fact that walking builds up muscles; however they don’t break them down,” explains Mensching.