Walking Our Way to Physical and Mental Health
While genetics play a role in our health, our choices and lifestyle have a much more significant impact. Walking is not just a beneficial form of physical activity, it's also one of the most accessible and affordable. It's a safe option with a very low risk of injury for almost everyone and requires no specific skills, training, or equipment. This means that most people are within reach of the health benefits of walking.
Unhealthy lifestyles lead to a variety of physical health problems. For example, the relationship between physical inactivity and sedentary lifestyles with obesity is well established. Furthermore, the same factors also drive type-2 diabetes, cardiovascular problems, hypertension, heart disease, dementia, and chronic pain.
Substantial evidence suggests that walking is a simple and practical approach to mental illness prevention and physical health promotion. For instance, many studies indicate that physical exercise can elevate cognitive function and mood. Other studies show that physical exercise, including walking, can mitigate depression and anxiety. Here are some highlights from the latest research on the relationship between physical and mental health.
Physical activity helps individuals bounce back after traumatic events and helps reduce anxiety, depression, tension, and PTSD. Individuals with higher levels of physical activity have better mental health status after traumatic events than those who do not regularly engage in physical activity.
Physical activity can promote sleep quality, self-efficacy, subjective quality of life, and various physiological functions of those experiencing traumatic events.
Physical activity (including exercise) is regarded as one of the preferred measures to buffer against mental stress and maintain physical and mental health for those experiencing traumatic events.
The evidence overwhelmingly supports walking as a powerful anti-aging intervention that can reduce the risk of chronic age-related diseases such as CVD, hypertension, and cancer.
Walking improves pain and function in musculoskeletal disorders, promotes sleep and mental health, and increases resilience.
How Much Physical Exercise is Needed
The World Health Organization (WHO) physical activity guidelines recommend adults and older adults accumulate at least 150–300 minutes of moderate or 75–150 minutes of vigorous aerobic-type physical activity weekly, or an equivalent combination of both, for health benefits such as reduced risk of depression. A recent randomized controlled trial explored the effectiveness of the minimal volume of aerobic-type physical activity at different intensities as recommended by WHO (150 minutes of moderate walking exercise and 75 minutes of vigorous walking exercise weekly) on alleviating depression in middle-aged and older adults. The primary outcome was a reduction in the severity of depression and anxiety. Also, participants showed improved sleep, quality of life, and cardiorespiratory fitness.
Walking is a simple and effective intervention that can be easily integrated into daily routines to promote healthy aging and prevent chronic age-related diseases. Although it is not as high intensity as other physical activity types such as running, its health benefits are substantial irrespective of age, sex, race, or geographical location. Regular walking should be a key strategy for healthy aging and disease prevention.
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