No more excuses. It’s easy to fit in 30 minutes of physical activity a day. Take the stairs, park farther away from work or walk around the block at lunchtime. Walking. It’s easy, cost-free and almost anyone can do it, regardless of age. We walk every day, in varying amounts, but put little thought into the benefits. In reality, it’s one of the best forms of exercise you can do.
Think about it — no need for fancy equipment (a comfortable pair of shoes will do), no need for expensive gym membership fees and it can be done almost anywhere.
Dr Saf Naqvi, the medical director and consultant physician and endocrinologist at Imperial College London Diabetes Centre, says that everyone should aim to walk for at least 30 minutes a day, every day.
Here are 10 great reasons why you should walk every day.
1. Lose weight and get fit
One of the biggest reasons people undertake any form of exercise is to lose weight and improve their fitness. As a general rule, an 80-kilo person will burn 100 calories for every 1.6 kilometres they walk. If you weigh less, you will burn fewer calories and the reverse is true if you weigh more. You will also be improving your cardiovascular health and strengthening your bones. What’s more, the American Heart Association suggests that for every hour of brisk walking, life expectancy can increase by two hours.
2. Control and even reverse diabetes
“Evidence suggests that walking is one of the most effective forms of exercise, especially when it comes to preventing diabetes or living with it,” Naqvi says. Excess weight and physical inactivity are among the leading causes of type 2 diabetes — controlling weight and increasing physical activity will go a long way towards preventing and even reversing this lifestyle disease. But walking also helps to regulate blood-sugar levels, which makes it especially useful in the management of diabetes. A 2001 study in Sweden measured blood-glucose levels before and after half an hour each of walking and resting, and found that glycaemic levels were reduced after activity, suggesting a walk after meals is beneficial for people with diabetes.
3. Improved heart health
Studies have found that walking can lower blood pressure, improve blood cholesterol and reduce body-mass index, thus lowering the risk of heart disease and stroke. Walking for 30 minutes a day, five days a week, can reduce the risk of heart disease by 19 per cent.
4. It’s free and easy
There are no excuses not to walk. It costs nothing, it can be done anywhere and at any time. The UAE’s constant sunshine means we can’t blame the rain for not going outside and there’s also the added benefit of vitamin D from sun exposure. In the warmer months, when the heat prevents outdoor activity, there are mall-walking groups, which are free to join, and many apartment blocks have gyms with treadmills.
5. It’s low-impact
Unlike running and other forms of cardio exercise, walking places very little pressure on the joints, which makes it ideal for those who are unfit or have joint and mobility issues. It also means there’s less risk of injury.
6. It can be done with friends, family, solo and in groups
There are few activities as versatile as walking. You can drag your friends and family out for a walk around the neighbourhood after dinner, or go it alone. For those who prefer the support and friendship of group activities, there are both indoor and outdoor walking groups across the country. And if you needed any more reasons to walk, a study in 2014 showed that walking helps to boost creative thinking, so encouraging your colleagues to abandon the meeting room in favour of a stroll around the building may not seem like such a crazy idea.
7. Reduce stress
Like any form of physical activity, walking is known to reduce stress and improve your mood, says Naqvi. "Exercise triggers the release of endorphins, which are potent brain chemicals that relieve pain and stimulate relaxation. Therefore, the more you walk, the higher your level of endorphins and the greater your sense of calm and well-being," he explains. Supporting this is a British study published in the Scandinavian Journal of Medicine & Science in Sports in January which found that people who walk for 30 minutes during their lunch break, three times a week, felt more enthusiastic, more relaxed and less nervous.
8. Boost self-esteem
When you look good, you feel good too, and that has a huge effect on your self-esteem and confidence. When you are active, your skin glows, your body weight becomes more regulated and your endorphins kick in to elevate your mood.
9. Improve sleep
Research has found that a brisk 20- to 30-minute walk can have the same calming effect as a mild tranquilliser, Naqvi says. But did you know that going for a walk every morning helps you sleep better? Morning exposure to sunlight regulates melatonin levels — melatonin is the hormone that controls the body clock — helping you feel alert during the day and sleepy at night.
10. Save money – and the environment
Taking the stairs instead of the lift or escalator reduces electricity use, which not only means you’re helping someone somewhere save money, but also that, ultimately, you’re helping the environment. Similarly, if you walk to your destination, instead of driving, you’ll not only save yourself money in petrol and wear and tear on your vehicle, you’ll also be saving the environment. More than anything, though, looking after your health, by walking and being active, helps save money in health-care costs.
