Walking: A Simple Way to Stay Active
Walking is an easy, accessible activity that doesn’t cost a thing. But does it actually build muscle?
According to a study on global sport participation, walking ranks as the most favored physical activity among adults in four out of six regions worldwide, including the Americas. So, are we just taking a break from our desks, or is there more to it?
What Does Walking Do for Our Bodies?
From a physiological standpoint, walking engages the entire body, says Professor Brian Carson, an exercise physiologist at the University of Limerick and head of science at Whole Supp. When we walk, our muscles work to move us forward, which ups our energy use and places increased demands on our metabolism.
As with any physical activity, our breathing quickens to supply more oxygen to our working muscles. However, since walking is generally a steady activity, we typically won’t feel breathless unless we add some extra stress, like heading uphill or speeding up a bit.
There’s also something happening on a neurological level. Carson mentions that our brains and nervous systems become more engaged as we take in sensory information and process our movements, coordinating efforts to allow for fluid motion.
A study from Stanford University found that walking can significantly enhance creative thinking, with a reported 81% boost in scores on a divergent thinking test when compared to sitting. Interestingly, walking outdoors seemed to promote even higher creativity.
Meanwhile, the body is busy using nutrients from muscle, fat, and liver tissues to convert them into energy.
Additional Benefits of Walking
Unless you’re dealing with a stubborn dog, walking is often a relaxing activity. When we stroll at a comfortable pace, our parasympathetic nervous system kicks in, helping lower cortisol levels—the stress hormone.
Furthermore, walking can contribute to brain health. A study involving 120 older adults showed that regular aerobic activities like walking lead to increases in the size of the hippocampus and elevate levels of brain-derived neurotrophic factor (BDNF). Abigail Ireland, a peak performance strategist, describes BDNF as brain fertilizer, aiding in the growth, strengthening, and effective communication of brain cells.
