by admin-blog-kh | May 16, 2026 9:59 am
With the invention of automobiles, people are choosing convenience and speed, often forgetting one of the oldest modes of transportation walking. Walking is free, affordable, and environmentally friendly (no greenhouse gas emissions). It can do wonders for your mind (improves mood and cognitive abilities) and body (reduces the risk of heart disease and diabetes). Let us explore this underappreciated and overlooked habit to understand its benefits, the factors that prevent people from adopting it, and what can be done to incorporate it into our daily lives.
The last couple of decades have seen a significant decline in walking being used as a mode of transportation, despite its benefits. Although vehicle ownership is one of the reasons for this decrease, other factors contribute, as discussed below:
Individual characteristics: A person’s health status (e.g. a chronic illness or disability, which increases susceptibility to injuries), physical fitness, motivation, and personal preference can influence their decision to walk.
Environmental factors: Well-maintained walking spaces, accessibility to public transportation, shops, and schools, traffic and congested areas, crime rates, safe and well-lit streets, and sidewalk availability can either appeal to or discourage people from walking.
Socioeconomic factors: Lower-income households cannot afford vehicles, and thus, may walk more. However, they also tend to stay in areas with safety concerns and fewer amenities, which may limit their walking. Higher-income households can afford other transportation options, limiting their walking habit. The presence of older adults and young children in the house can make walking impossible. Educated individuals with high incomes are aware of the benefits of walking, and thus, can afford to live in safe, walkable neighbourhoods.
Heart health: Studies have shown that walking reduces systolic (top number) and diastolic blood pressure (bottom number) by 3- and 2-mmHg, respectively. Walking helps to reduce the body mass index, body fat, and body weight.
With age, the endothelial cells that line the inner wall of blood vessels do not function properly, thereby increasing the risk of heart attack and stroke. Walking helps to maintain the flexibility of blood vessels and produces nitric oxide, facilitating smooth blood flow and maintaining blood pressure.
Brisk walking has been shown to reduce the risk of developing high blood pressure, stroke and heart disease. Walking 30 minutes every day for 5 days a week has been shown to lower the risk of heart disease in both men and women.
Brain health: Walking more steps every day and maintaining a good pace lowers the risk of dementia and cognitive decline. Researchers believe that walking protects the small blood vessels in the brain, playing an important role in sharp memory.
Diabetes mellitus: In people with diabetes, walking can reduce blood sugar levels (decreased glycated haemoglobin levels [HbA1c]). Compared to people who rarely walk, those who walk regularly for more than 2.5 hours per week had a lower risk of developing diabetes by approximately 30%. Brisk walking and taking approximately 6000 to 8000 steps per day reduces the risk of diabetes.
Respiratory diseases: Brisk walking lowers the chances of developing breathing difficulties by about one-third. The risk is further reduced for serious respiratory diseases, such as chronic obstructive pulmonary disease[1] (a condition associated with breathing difficulty due to damage to the airways). Walking daily can reduce the risk of death due to pneumonia by 10% to 42% in older adults.
Bone health: Improved bone strength, reduced bone loss, and decreased probability of fractures are some of the benefits of walking. Weight-bearing and resistance exercises, along with balancing and muscle-strengthening exercises, keep the bones strong and healthy. Brisk walking and running may be beneficial for people at risk of developing osteoporosis.
Oestrogen levels decline when a woman approaches menopause. Reduced testosterone levels can affect muscle strength and mass. Walking maintains healthy levels of these hormones as they are essential to maintain bone and muscle strength.
Sleep: Maintaining a regular walking routine and staying active during the day improves sleep quality.
Mental health: Regular walking has been shown to reduce the risk of depression and improve emotional well-being and mood. Brisk walking has been associated with feelings of happiness by releasing endorphins (feel-good chemicals) and improved creativity.
Ageing: Walking has been associated with slowing down the ageing process and reducing the risk of developing age-related diseases. Studies have shown that walking protects our DNA (keeps cells healthy), reduces cell damage (cell stress can damage cells and cause disease), prevents inflammation (reduces the build-up of old cells), maintains good metabolism and keeps our body systems running efficiently, contributing to a healthy and long life.
Walking is considered safe, and adverse effects or serious injuries are rare, except for occasional muscle strains or falls. Thus, if you are planning to start walking, begin slowly and gradually increase your pace and duration to avoid any health issues.
The present physical activity guidelines recommend 150 to 300 minutes of moderate-intensity physical activity per week. The Ideal goal should be 30 minutes of walking 5 to 7 days a week, ideally 5 days a week at least. This lowers the risk of diabetes and heart disease. One can achieve health benefits such as low blood pressure and cholesterol levels even by walking once or twice a week. Aim for 8000 to 10,000 steps per day, but 6000 steps also provide health benefits, especially in older adults.
Warm-up
A regular walking routine should include warm-up exercises, such as stretching exercises, light spot jogging, or walking slowly in the beginning before increasing the pace. This makes the muscles flexible, prepares the body for brisk walking and prevents injury. It is also crucial to choose the right pace of walking; one should not be out of breath or unable to have a conversation while walking. Alternating between slow and fast paces is also beneficial.
Stay hydrated
Drink at least two glasses of water before starting your routine walk, and try and empty your bladder just before stepping out for a walk. The ideal time would be either early in the morning or early evening.
Maintain proper form
Keep the back straight, head up and shoulders relaxed. Let the arms swing naturally.
Make the walk interesting
Occasionally change the place of walk (park, neighbourhood or a walking trail) or the route, walk with a friend or listen to music. You could walk on a treadmill if the weather is not conducive. Start a bit slow (3-4 km/hour) and gradually increase the speed. Look forward and not downwards.
Footwear
Ensure to wear comfortable shoes with a soft sole and arch support, and the heel touches down before your toes. If you cannot afford shoes, a soft slipper should be fine.
Blue Zones are areas where people regularly live beyond the age of 100 and are in good health. Five places around the world are Blue Zones, namely, Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California). The simple yet powerful ingredient for their long and healthy life daily physical activity, particularly walking.
According to family doctors[4], people in these regions do not have gym memberships instead, walking is naturally built into their daily lives. They walk to run errands, work in their gardens and farms, and remain active well into old age. The hilly terrain of Nicoya and Ikaria means people walk to visit friends or do errands. Walking combined with a healthy diet and an active social life is the key to their long lives.
There is enough evidence to show that walking lowers the risk of chronic diseases (diabetes or blood pressure) and improves sleep, bone and muscle strength and mental health. Physical activity guidelines recommend brisk walking for 30 minutes/day, five days a week. Aiming for 8000 to 10,000 steps per day can significantly reduce the risk of developing age-related diseases.
Walking is a great exercise, simple and inexpensive, yet a very effective form of exercise to maintain good physical and mental health. Governments should promote walking as a simple but essential step toward healthy aging by ensuring safe, clean and accessible spaces for walking. Finally, take a leaf out of the lives of people living in Blue Zones walk regularly and make it a part of your everyday life for good health.
If you want to improve your health through walking or need expert advice on starting a safe exercise routine, the specialists at Kauvery Hospital are here to help. Visit any of our branches in Chennai, Hosur, Salem, Tirunelveli, or Trichy for personalized guidance and support on your journey to better health and wellness.
Is walking every day good for your health?
Yes. Regular walking improves heart health, supports weight management, strengthens muscles and bones, improves mood, and lowers the risk of diabetes, stroke, and high blood pressure.
How much walking should I do daily?
Most experts recommend at least 30 minutes of brisk walking 5 days a week. Aiming for 8000–10,000 steps daily can provide significant long-term health benefits.
Can walking help reduce belly fat and weight?
Walking helps burn calories, improve metabolism, and reduce body fat when combined with healthy eating and consistent physical activity.
Does walking improve mental health?
Yes. Walking releases endorphins that help reduce stress, anxiety, and symptoms of depression. Many people also report better mood, focus, and sleep quality.
Is walking better than running for some people?
For many people, especially older adults or beginners, walking is a safer low-impact exercise that still provides major health benefits without placing excessive strain on joints.
What is the best time to walk?
Early morning or early evening are generally considered ideal times for walking. However, the best time is the time you can consistently maintain every day.
Can walking help prevent diabetes and heart disease?
Yes. Studies show that regular brisk walking can improve blood sugar control, lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease and diabetes.
Which department should I consult before starting a fitness routine?
If you have existing medical conditions or are planning a structured exercise program, consult the Preventive Health Check Department at Kauvery Hospital for personalized health guidance.
Kauvery Hospital is globally known for its multidisciplinary services at all its Centers of Excellence, and for its comprehensive, Avant-Grade technology, especially in diagnostics and remedial care in heart diseases, transplantation, vascular and neurosciences medicine. Located in the heart of Trichy (Tennur, Royal Road and Alexandria Road (Cantonment), Chennai (Alwarpet, Radial Road & Vadapalani), Hosur, Salem, Tirunelveli and Bengaluru, the hospital also renders adult and paediatric trauma care.
Chennai Alwarpet – 044 4000 6000 • Chennai Radial Road – 044 6111 6111 • Chennai Vadapalani – 044 4000 6000 • Trichy – Cantonment – 0431 4077777 • Trichy – Heartcity – 0431 4077777 • Trichy – Tennur – 0431 4022555 • Maa Kauvery Trichy – 0431 4077777 • Kauvery Cancer Institute, Trichy – 0431 4077777 • Hosur – 04344 272727 • Salem – 0427 2677777 • Tirunelveli – 0462 4006000 • Bengaluru – 080 6801 68011
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