Walking is a simple, low-impact physical activity that offers numerous health benefits. This article will explore some of these key benefits.
Improves Cardiovascular Health: Walking regularly can reduce the risk of cardiovascular disease. For example, a meta-analysis conducted by Stens and colleagues in 2023 found that a few steps, like 2,800 steps a day, yield significant cardiovascular benefits.
Enhances Mental Health: Long-distance walking has a positive impact on mental health. For example, a scoping review conducted in 2021 by Mau and colleagues examined the relationship between long-distance walking and mental health among adults. The researchers found that long-distance walking was positively related to mental health.
Increases Longevity: Engaging in regular walking is linked to a decrease in the risk of all-cause and cardiovascular mortality, thereby contributing to an increase in overall life expectancy. Even beginning with a modest step count of between 2,500 to 4,000 steps per day can yield meaningful health benefits. For instance, a meta-analysis conducted by Banach and colleagues in 2023 examined the correlation between daily step count and rates of all-cause and cardiovascular mortality. The researcher found a significant inverse association between daily step count and all-cause mortality as well as cardiovascular mortality, indicating that a higher step count is associated with better outcomes. The cut-off point identified was 3867 steps/day for all-cause mortality and 2337 steps/day for cardiovascular mortality.
Cognitive Function: The evidence regarding walking and reducing cognitive function has been conflicting. Nonetheless, physical activity is linked to a reduced incidence of dementia. For example, a systematic review and meta-analysis by Markku and colleagues in 2022 included 58 studies with more than one-year follow-ups that measured physical activity at baseline and assessed all-cause dementia, Alzheimer’s disease or vascular dementia. The researchers found evidence that physical activity was associated with a lower incidence of all causes of dementia and Alzheimer’s disease.
Improves Sleep Quality: Walking can enhance sleep quality. For example, a study by Cheng and colleagues in 2022 to explore the relationship between walking activity and sleep quality among the elderly found that walking can help older community-dwelling adults improve their sleep quality. Similarly, a systematic review and meta-analysis of a randomized controlled trial conducted by Tang and colleagues in 2019 found evidence that walking is more effective than yoga in improving sleep disturbance in cancer patients. Henceforth, researchers recommend moderate-intensity walking for cancer patients with sleep disturbance.
Supports Weight Management: Brisk walking helps burn calories, contributing to maintaining or losing weight. For instance, Mabire and colleagues conducted a systematic review and meta-analysis in 2017 to identify whether participant age, sex and body mass index (BMI) influenced the effectiveness of brisk walking. The researchers found evidence that brisk walking can create a clinically significant reduction in body weight, BMI, waist circumference, and fat mass for obese men and women aged under 50 years. The same research found that obese women over 50 can achieve modest weight loss, but increases in fat-free mass may limit overall weight change.
Conclusion: The findings highlight the importance of including walking into daily routines, as even small increases in walking can lead to improved long-term health outcomes and increased longevity. While walking is widely celebrated for its numerous health benefits, there’s still a need for deeper exploration into the relationship between well-being and this simple activity. More research could unveil even greater insights into how walking influences health.
References :
Banach, M., Lewek, J., Surma, S., Penson, P. E., Sahebkar, A., Martin, S. S., Bajraktari, G., Henein, M. Y., Reiner, Ž., Bielecka-Dąbrowa, A., & Bytyçi, I. (2023). The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis. European Journal of Preventive Cardiology, 30(18), 1975–1985. https://doi.org/10.1093/eurjpc/zwad229
Cheng, H.-P., Chen, C.-H., Lin, H.-S., Wang, J.-J., & Yen, M. (2022). Relationship between Walking Activity and Sleep Quality among Community-Dwelling Older Adults. Journal of Community Health Nursing, 39(2), 127–138. https://doi.org/10.1080/07370016.2022.2058199
Iso-Markku, P., Kujala, U. M., Knittle, K., Polet, J., Vuoksimaa, E., & Waller, K. (2022). Physical activity as a protective factor for dementia and Alzheimer’s disease: systematic review, meta-analysis and quality assessment of cohort and case–control studies. British Journal of Sports Medicine, 56(12), 701–709. https://doi.org/10.1136/bjsports-2021-104981
Mabire, L., Mani, R., Liu, L., Mulligan, H., & Baxter, D. (2017). The Influence of Age, Sex and Body Mass Index on the Effectiveness of Brisk Walking for Obesity Management in Adults: A Systematic Review and Meta-Analysis. Journal of Physical Activity and Health, 14(5), 389–407. https://doi.org/10.1123/jpah.2016-0064
Mau, M., Aaby, A., Klausen, S. H., & Roessler, K. K. (2021). Are Long-Distance Walks Therapeutic? A Systematic Scoping Review of the Conceptualization of Long-Distance Walking and Its Relation to Mental Health. International Journal of Environmental Research and Public Health, 18(15), 7741. https://doi.org/10.3390/ijerph18157741
Stens, N. A., Bakker, E. A., Mañas, A., Buffart, L. M., Ortega, F. B., Lee, D., Thompson, P. D., Thijssen, D. H. J., & Eijsvogels, T. M. H. (2023). Relationship of Daily Step Counts to All-Cause Mortality and Cardiovascular Events. Journal of the American College of Cardiology, 82(15), 1483–1494. https://doi.org/10.1016/j.jacc.2023.07.029
Tang, M.-F., Chiu, H.-Y., Xu, X., Kwok, J. Y., Cheung, D. S. T., Chen, C.-Y., & Lin, C.-C. (2019). Walking is more effective than yoga at reducing sleep disturbance in cancer patients: A systematic review and meta-analysis of randomized controlled trials. Sleep Medicine Reviews, 47, 1–8. https://doi.org/10.1016/j.smrv.2019.05.003
© 2025 Dr Mukta Bhattarai Pandey (MD, PGDip Public Health, MRCP(UK), MRes)