Walking Workouts: Myths & Facts 

Overview 

Walking is accessible, convenient and popular. You don’t need a gym or equipment to walk; it is customisable by your ability. That’s why it suits people of all ages and fitness levels. The popularity of walking has also attracted a lot of myths. Let’s now walk across the most accepted and unproven myths about walking and content them with facts. 

Myth 1: Walking does not have numerous health benefits 

Myth: Walking is a low-intensity activity, and because of this less intense nature, it offers only a few health benefits. 

Fact: However, this is not true. A brisk walk can lessen your risk of getting stroke, heart disease and Type 2 diabetes. 

The American Council on Exercise’s Walking Toolkit lists the benefits of walking as follows: 

• Reduces risk of certain cancers 
• Reduces risk of obesity 
• Reduces risk of osteoporosis 
• Reduces risk of high blood pressure 
• Reduces risk of vascular disease 

Walking is also the best way to increase your muscular strength and cardiovascular fitness and increases the production of mood-boosting and stress-reducing endorphins. Also, it possesses all the fitness and health benefits of Low-Intensity-Steady-State Cardio (LISS) workouts. 

Myth 2: You need to walk 10,000 steps a day to benefit 

Myth: This is similar to the 30-minute myth; according to that myth, you won’t realise the advantages of walking if you walk less than 30 minutes a day. 

Fact: This particular number of “10,000” steps is popularised by a marketing campaign and has no scientific origin. 

Your efforts will be well-spent if you hit 10,000 steps; you will get the health benefits of walking even if you hit 4,000 steps. 

• Walking 7,000 steps a day may significantly lower your mortality risk.
• Walking 8,000-10,000 steps daily is sufficient to manage health for people below 60. 
• Waking 6,000-8,000 steps a day is enough for people above 60 years of age. 

Myth 3: Running is better than walking 

Myth: Running has more benefits than walking. 

Fact: The risk of high cholesterol, high blood pressure and diabetes can be reduced by moderate to intense walking. Spending the same energy in the running gives more or less the same benefits. 

Thirty minutes of running and sixty minutes of brisk walking burn approximately a similar number of calories. Besides, the number of calories burnt during a particular exercise depends on factors like age, gender, fitness level, body weight and the player’s performance. Hence, it is anomalous. 

Walking is more accessible than running, and there is less chance of injury. Everyone can walk, but running requires skill. Moreover, body weight, hip and knee alignment, and the shape of your foot’s arch are crucial factors in deciding your success in running. 

Myth 4: Walking Can Alleviate You From Depression and Anxiety 

Myth: Walking can cure depression and anxiety. 

Fact: Not only walking, but in most cases, no particular exercise can cure a clinical disorder. 

Walking is related to mental health benefits. When people operate in a stressful state, walking can bring a person into a more relaxed state. 

Benefits of Walking 

1. Boost Immune Function 

Walking boosts immune function. Walking people may experience less cold than people who do not walk daily. This is because the mild exercise of walking stimulates your immune system. 

A study presented in the British Journal of Sports Medicine reported that people who immersed themselves in some aerobic exercise for five days a week or more are 43% less likely to be sick with an upper respiratory tract infection like the common cold than those who didn’t exercise that week. 

This study shows that if you take up moderate exercise for 20 minutes for at least one day a week, you are less likely to get sick. Walking can help during the season of cold and flu. 

2. Boost Digestion 

If you walk or do exercise, your heart rate and blood flow increase, which in turn increases the circulation of immune cells in the body. The increase in blood flow keeps your digestive tract rolling. 

3. Boost Heart Health 

Walking is an excellent form of exercise to boost your heart health. Research indicates that walking improves your heart health by controlling blood sugar and reducing blood pressure. 

• Controlling Your Blood Sugar 

Walking lowers your blood sugar level, which may help you prevent or manage Type 2 diabetes. Going for 15 15-minute walks after every meal is adequate for pre-diabetic people. 

• Reducing your Blood Pressure: 

About 29.8% of people in India are suffering from hypertension. If hypertension is left untreated, it may result in severe health conditions, such as kidney failure and heart disease. Luckily, moderate to high-intensity walking proved effective in lessening your blood pressure. 

4. Eases Joint Pain 

Many studies reported that walking may reduce arthritis-related pain. If you walk five to six miles a week, you may even prevent arthritis from forming in the very first place. 

It protects the joints, particularly the knees and hips, which are more prone to osteoarthritis, by easing them and strengthening the supporting muscles. 

5. Lowers the risk of developing breast cancer 

A study conducted by the American Cancer Society found that women who walked more than seven hours a week had a 14% lower chance of breast cancer compared to women who walked three hours or fewer per week. 

Moreover, walking protects women with breast cancer risk factors such as being overweight or using supplemental hormones. 

Tips to incorporate more walking into your day 

• Make it routine: Allot a specific time for walking in your schedule, like walking during a lunch break or wandering around the home before dinner. 
• Track your steps: Download a fitness app or buy a wearable device to monitor your steps and activity levels. A daily step goal can keep you on track and can motivate you. 
• Opt for mini walks: Undergo short 10-minute walks three times daily to fit 30 minutes. 
•  Choose the extra mile: Walk further, like parking your car in the nearest parking spot. 
•  Walk and Talk: Answer your phone calls by walking around.  

Conclusion 

Walking improves the quality of life. It helps us reset, recharge, and refocus in our lives. 

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