Walking is a simple, convenient, and low-cost exercise option suitable for all genders and ages. Proper and consistent walking takes only a few minutes but significantly enhances our long-term health, allowing various systems in our body to function better than ever, which can be quite surprising.

Good Reasons to Walk for Exercise

Helps Reduce the Risk of Osteoporosis, Strengthens Muscles, Tendons, and Joints

          Regular, proper walking can increase bone density in postmenopausal women, as it helps reduce the risk of osteoporosis and slows down bone mass loss. Walking is a weight-bearing exercise that stimulates bones to produce more cells. Observing individuals who lie down or sit all day, you will notice a decrease in bone mass and a loss of muscle tone. Walking for just 30 minutes a day can strengthen bones and reduce the risks and impacts of osteoporosis, while also strengthening the muscles and tendons in the thighs, knees, calves, and ankles, helping to tone the abdomen and hips.

          Those with severe osteoporosis or a history of fractures should avoid exercises that may pose risks. It is advisable to consult a doctor to address the underlying issues and choose the most suitable exercise activities. For those experiencing knee or ankle pain, water walking is another suitable option as it reduces pressure on the joints, and the resistance of water helps strengthen the muscles and tendons around the joints.

Helps Reduce the Risk of Various Serious Diseases

          Research from Harvard University on women's health found that walking continuously for 3-5 hours per week can reduce the risk of breast and uterine cancer by over 54% and the risk of colon cancer by 20%. Additionally, walking can reduce the risk of type 2 diabetes by approximately 60%. A study from the University of Colorado found that walking just 10-15 minutes a day can improve diabetes symptoms and enhance insulin function, allowing the body to utilize sugar more effectively, which means better diabetes control. Furthermore, brisk walking for 21 minutes a day, 4-5 days a week, or 2.5 hours a week can reduce the risk of stroke and heart disease by up to 31%. Hence, there is a saying that walking for 1 minute can extend your life by 12 minutes.

Slows Down Memory Decline

          Experiments show that people who walk while thinking can generate better ideas than those who sit still, by up to 60%. Studies also found that exercising by walking for 40 minutes, 3 days a week, can increase the size of the brain areas associated with planning and memory. It also improves blood circulation to the brain. Walking in older adults can reduce the risk of brain shrinkage and help maintain memory for many years, slowing down cognitive decline.

Walking Releases Happiness Hormones

Exercising through brisk walking stimulates the brain to release endorphins, the happiness hormone, a natural chemical that alleviates pain and promotes a sense of well-being, refreshment, and good mood, reducing stress and anxiety, and alleviating depression, leading to better sleep.

Boosts Immunity

Research from Appalachian State University found that walking continuously for 30-45 minutes a day can increase the number of immune system cells in the body.

Walking Promotes Digestive Movement, Improving Digestion and Bowel Movements

Walking Aids Weight Loss and Improves Body Shape

          For those who are overweight, walking can help reduce body weight. Walking for about 1 hour a day can increase energy expenditure. Walking at a speed of 3 kilometers per hour for 30 minutes burns approximately 75 calories. If the speed increases to 4-5 kilometers per hour, it can burn 99 calories, and at 6 kilometers per hour, it can burn up to 150 calories. Notice how the Japanese maintain good health and slim figures because they are trained to walk diligently from childhood. 100 steps we walk equals 1 minute of weight lifting, while 150 steps equal 1 minute of swimming or cycling.

Proper Walking Exercise

                                                                                          
    • Walk with relaxed shoulders, not hunched or excessively bent, keeping your gaze straight ahead about 5-6 meters.
    • Step down with the heel, then place the foot down fully, pressing the toes, and lift the heel to transfer weight to the front of the foot, which helps propel you forward in a balanced manner.
    • Take shorter steps than the length of your arms, about 1 palm's width, avoiding overly long or short strides.

To effectively strengthen the body, walking should be continuous for about 30 minutes or more. Stopping and starting may not adequately train the cardiovascular system. The frequency of exercise should be at least 3-5 times a week and performed consistently.

Tips for Effective Walking and Injury Prevention

  • Assess Your Body Before Walking

For those who have never exercised before, it is advisable to check for any underlying health conditions. If you are on medication or have a history of special care, keep that information handy. Start walking gradually, such as 5 minutes, and observe how your body responds before gradually increasing the duration. Take it slow; do not overdo it, as it may lead to adverse effects.

  • Choose Appropriate Exercise Clothing and Footwear

Wear flexible, moisture-wicking clothing. Shoes should be designed for exercise, preventing slips or falls, not squeezing the toes, lightweight, and providing good ankle support. The soles should have shock-absorbing materials to help distribute weight and reduce fatigue, preventing injuries to the feet, ankles, knees, or legs, allowing for comfortable and prolonged walking.

  • Don't Forget to Warm Up and Cool Down Before and After Walking

          Walking for exercise should begin with a light warm-up to stretch the muscles and joints, preparing the body for various systems to work, including circulation, respiration, and muscle joints. Additionally, before stopping, gradually ease off to cool down and lightly stretch the muscles to help reduce the risk of muscle inflammation or cramps. This also helps adjust the functioning of the heart and lungs back to a relaxed state after exercise, which is especially important for older adults to prevent sudden cessation of muscle and joint systems, as well as the cardiovascular system.

  • Swing Your Arms to Increase Momentum and Improve Lymphatic Function

          A gentle swing of the arms helps propel the body forward, improving balance and making walking more agile. Importantly, traditional Chinese medicine, practiced for thousands of years, believes that the armpits and groin are junctions for blood vessels, nerves, and lymph nodes connecting the brain to various organs. Unlike the blood system, which has the heart as a pump, the lymphatic system does not. Therefore, swinging the arms while walking stimulates lymphatic flow at the joints, helping to drain and eliminate waste from various points. The arm swing should follow the rhythm of the legs, avoiding excessive force that could strain the shoulder tendons and lead to chronic shoulder tendonitis.

  • Walking Up Stairs or Inclines

          Choosing to walk on inclined surfaces or stairs stimulates the brain, heart, lungs, and muscles to work harder, burning 2-3 times more energy than walking at a steady pace.

          Some may argue that doing housework is sufficient exercise, but if household chores do not elevate heart and vascular function continuously, they do not count as effective exercise for strengthening the body. However, housework is still a good physical activity, better than doing nothing at all. For those who truly lack time for exercise, they should find opportunities to walk as much as possible throughout the day, such as walking instead of driving, or taking the stairs instead of the elevator, allowing the body to resist gravity and reducing the risk of osteoporosis in the future.

          Now that you know the techniques, tips, and benefits of walking, it's clear how beneficial walking can be. So, let's make time to walk more each day to improve our health, vitality, and strength!

Dr. Thanawut Lertakham
Muscle and Bone Disease Center  
Phyathai 3 Hospital

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