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We all know that exercise is good for us, but did you know that something as simple as walking could have profound effects on your health?
Lace up your shoes and step into the world of walking's surprising benefits, backed by solid scientific research.
If you're trying to cut back on sugary sweets, a short walk might be the answer for you. A study published in PLOS ONE found that brief bouts of physical activity, specifically brisk walking, can significantly reduce cravings for sweets.
The researchers observed that participants who engaged in 15-minute walks experienced reduced cravings for both chocolate and other sugary sweets, even in stressful situations.
For those managing or at risk of type 2 diabetes, walking can be incredibly helpful. A study in Diabetes Care revealed that a 15-minute walk after each meal can significantly improve blood sugar control in older adults and reduce 24-hour glucose levels.
A daily 30-minute walk can help burn calories and when combined with a balanced diet, can contribute to weight loss. A study in 2008 found that consistent walking can help prevent weight gain and assist in maintaining a healthy weight.
According to the NHS (2019), a brisk 30-minute walk - that is, walking fast enough to raise your heart rate, but not so fast that you can't speak comfortably - can burn between 100-300 calories, depending on your weight and the exact speed of your walk.
Your heart will thank you for those daily strolls. A comprehensive study published in the Lancet found that just 15 minutes of brisk walking per day could add up to three years to your life.
This moderate exercise was associated with a 22% reduced risk of death in people aged 60 and above.
For those suffering from chronic pain, walking might offer some relief. A study published in the Archives of Physical Medicine and Rehabilitation found that walking can be an effective treatment for chronic musculoskeletal pain.
The researchers found that walking resulted in significant improvements in pain a individuals with chronic musculoskeletal pain, particularly those with chronic low back pain.
Research published in the British Journal of Sports Medicine found that walking at a brisk pace for 30 minutes or more on most days of the week was associated with a reduced risk of hip fractures in postmenopausal women.
Feeling down? A walk might be just what the doctor ordered. A study published in the Scandinavian Journal of Medicine and Science in Sports found that even a single 30-minute walk can lift your mood and increase well-being.
The researchers observed that participants experienced a significant boost in enthusiasm, pleasure, and relaxation after a lunchtime stroll.
Need a creative boost? Take a walk! Research from Stanford University showed that walking increases creative output by an average of 60%.
Whether you're brainstorming ideas or solving problems, a walk could help you think outside the box.
1. How much should I walk to see benefits?
Most studies show benefits from as little as 15-30 minutes of walking per day.
2. Is walking as good as running?
While running may burn more calories in less time, walking can provide many of the same health benefits when done consistently. It's also lower impact, making it suitable for more people.
3. What's considered a "brisk" walking pace?
A brisk pace is typically around 3-4 miles per hour. You should feel your heart rate increase and be slightly out of breath, but still able to carry on a conversation.
4. Can I split my walking into shorter sessions?
Yes! Many studies show benefits from accumulated walking throughout the day. Three 10-minute walks can be just as beneficial as one 30-minute walk.
5. How can walking help with chronic pain?
Walking helps strengthen muscles, improve flexibility, and increase blood flow, which can all contribute to pain reduction. It also releases endorphins, the body's natural pain-killers. Start slowly and gradually increase your walking time and intensity as tolerated.
6. Can walking really help me resist cravings for sweets?
Yes! Research shows that even a short 15-minute walk can reduce cravings for sugary sweets. It's believed that walking may serve as a distraction and also helps regulate blood sugar levels, which can influence cravings.
This article is for general information only and is not intended to treat or diagnose medical conditions. If in doubt please check with your GP first.
References:
Ledochowski, L., Ruedl, G., Taylor, A. H., & Kopp, M. (2015). Acute effects of brisk walking on sugary snack cravings in overweight people, affect and responses to a manipulated stress situation and to a sugary snack cue: a crossover study. PLOS ONE, 10(3), e0119278.
DiPietro, L., Gribok, A., Stevens, M. S., Hamm, L. F., & Rumpler, W. (2013). Three 15-min bouts of moderate postmeal walking significantly improves 24-h glycemic control in older people at risk for impaired glucose tolerance. Diabetes Care, 36(10), 3262-3268.
Richardson, C. R., Newton, T. L., Abraham, J. J., Sen, A., Jimbo, M., & Swartz, A. M. (2008). A meta-analysis of pedometer-based walking interventions and weight loss. Annals of Family Medicine, 6(1), 69-77.
Wen, C. P., Wai, J. P. M., Tsai, M. K., Yang, Y. C., Cheng, T. Y. D., Lee, M. C., ... & Wu, X. (2011). Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study. The Lancet, 378(9798), 1244-1253.
O'Connor, S. R., Tully, M. A., Ryan, B., Bleakley, C. M., Baxter, G. D., Bradley, J. M., & McDonough, S. M. (2015). Walking exercise for chronic musculoskeletal pain: systematic review and meta-analysis. Archives of physical medicine and rehabilitation, 96(4), 724-734.e3.
Armstrong, M. E. G., Cairns, B. J., Banks, E., Green, J., Reeves, G. K., & Beral, V. (2012). Different effects of age, adiposity and physical activity on the risk of ankle, wrist and hip fractures in postmenopausal women. Bone, 50(6), 1394-1400.
Kinnafick, F. E., Thøgersen-Ntoumani, C., & Duda, J. L. (2014). The effect of lunchtime walking on affect and coping in university employees. Scandinavian Journal of Medicine & Science in Sports, 24(1), 80-87.
Oppezzo, M., & Schwartz, D. L. (2014). Give your ideas some legs: The positive effect of walking on creative thinking. Journal of Experimental Psychology: Learning, Memory, and Cognition, 40(4), 1142-1152.