Choosing to walk for exercise instead of running has been a consistent choice throughout my journey toward fitness, interrupted only by short bursts of high-intensity workouts.
Despite being content with walking, I often find myself under the microscope—from fitness-savvy friends, marathon-running neighbors, and even my gym instructor—each subtly suggesting that perhaps I should switch to running.
But why is it that I’m constantly made to justify my preference for walking?
Our society tends to place an unnecessary emphasis on the intensity of workouts, often pushing people into high-impact exercises simply out of fear of societal judgment, rather than considering personal comfort or health benefits.
In this article, I’ll share 7 surprising health benefits that are often experienced by people who choose to walk for exercise instead of running.
By the end, I hope to convey the point that there’s no shame in choosing to walk for exercise, just as there’s no shame in preferring more intense workouts.
1) Increased longevity
This may come as a surprise to many.
The notion of “more is better” has always been a prevalent belief in the fitness world. But the truth is that walking for exercise can enhance our lifespan.
Let’s dive in.
Consider the basic mechanics of our bodies. Our joints have a natural range of movement, our hearts pump blood at varying rates depending on our activity levels, and our lungs expand and contract based on our oxygen needs. While reading this, you’ve likely shifted positions without thinking about it.
If you’re going to exercise, it’s crucial to understand that intensity isn’t always synonymous with benefits. We’re designed for movement, but not necessarily high-impact or strenuous activities.
It’s essential to let go of the illusion that harder workouts always yield better results. They don’t. Low-intensity exercises like walking can be just as beneficial, if not more so, especially when done consistently and instinctively. And one of these benefits is a potentially longer life span.
2) Enhanced mental health
This is often overlooked in the quest for physical fitness.
The common advice for exercise usually revolves around “pushing your limits” or “getting your heart rate up”. While this is widely accepted in fitness circles, it’s not the whole truth when it comes to overall well-being.
Instead, true wellness comes from acknowledging the connection between mind and body. It comes from understanding the calming effect of a leisurely walk. As this renowned psychologist says:
“Take a walk. Don’t set a goal, don’t aim for a certain pace, just let your mind wander as your feet take you forward. Don’t disrupt the process, don’t rush it, don’t force it; don’t do anything at all on your part. You just be a walker, and the magic of walking is that it not only strengthens your body but also soothes your mind. As you walk, slowly your mind becomes less crowded with thoughts; but you are not becoming lethargic, you are becoming more mindful, more aware.”
When you try to “push yourself to the limit” every time, you give too much power to the physical aspect of exercise. You overlook the mental benefits.
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Now, I give equal importance to my mental well-being. Sometimes I have stressful days. Other times I’m grappling with anxious thoughts. I don’t let these overwhelm me anymore. A brisk walk always helps me find my equilibrium.
3) Decreased injury risk
You might convince yourself that running is the ultimate workout, but before long, you may find yourself envying the non-runner due to their lower risk of injury.
You might even find yourself on the receiving end of such envy. Few workout regimes are robust enough to weather the storm of repeated high-impact stress.
Injury risks rear their ugly heads in all forms of exercise, but if you willingly put yourself in a position to be injured frequently, you are asking for trouble.
Also, it’s important to ask yourself about the role of injury risk in your fitness journey.
Perhaps you and your body are feeling the strain because you are pushing beyond your comfort zone.
Often, we berate ourselves for not being able to keep up with more strenuous workouts, as though it’s something that we should inherently be able to do.
Perhaps it’s time to embrace these signals. They may be a sign that walking is a more suitable form of exercise for you.
4) Improved cardiovascular health
I began this section with a focus on the obvious – the physical aspects of walking.
The thing is, physicality also justifies how we treat our bodies.
In my case, I tend to get caught up in the trend of high-intensity workouts. I become obsessed with the idea of pushing my body to its limits.
My intentions are good. High-intensity workouts are often hailed as the ultimate pathway to fitness.
But when I get so absorbed in these challenging workouts, I can slip into the habit of thinking that my body’s ability to withstand stress is more important than its overall health. I can lose touch with my body’s signals and boundaries. I become exhausted and am probably not in the best condition both physically and mentally.
If I judged myself for my intentions, I wouldn’t question my workout routine.
Instead, because I don’t focus solely on my intentions, I am more able to reflect on my actions and change how I exercise. I am learning to slow down and appreciate the benefits of walking for my cardiovascular health.
How you treat your body is what matters, not the intentions that drive your behavior.
5) Better sleep quality
This is a personal revelation that came as a surprise.
I’ve always been someone with sleeping issues. Despite following all the advice—from cutting down on caffeine, creating a sleep-friendly environment, to sticking to a strict bedtime schedule—nothing seemed to work.
My nights were restless and my days, frustratingly lethargic.
Then, I started walking. Initially, it was just an escape from the monotony of my regular high-intensity workouts. But soon, I noticed a change. My nights were becoming more restful and mornings, less groggy.
I was sleeping better.
It was surprising because running never gave me this benefit. Despite the exhaustion from high-intensity workouts, I always found myself tossing and turning at night.
Walking, on the other hand, seemed to have a calming effect. It wasn’t just tiring me out; it was relaxing my mind and preparing my body for a night of restful sleep.
Now, I walk regularly and sleep peacefully. The transformation is uncanny but real. The benefit of better sleep quality from walking is something I experienced firsthand—a testament to the underrated power of this low-impact exercise.
6) Lower incidence of chronic diseases
Walking has a deep-seated relationship with the overall health of our body and is considered a shield against various chronic diseases. It’s seen as a protector, whose benefits can fortify our bodies and whose legacy we experience in the form of good health.
Here’s the key point:
This fact nudges us to reflect on our exercise choices, to understand how they impact our health, and to honor the wisdom that medical research has handed down through generations.
For those feeling overwhelmed by intense workouts, turning to walking can provide a sense of relief. It’s a reminder that we are part of a larger story, a continuum that stretches from the past notion of high-intensity workouts to the future understanding of balanced fitness.
Choosing walking as a form of exercise encourages us to see our fitness journey as part of a larger narrative and can provide a sense of purpose and well-being.
7) Enhanced productivity
In the norm of our fast-paced society, running seems to be the perfect metaphor for life – always rushing, always trying to get somewhere quickly. Walking, however, invites us to slow down, to pause, to take in our surroundings.
Yet here lies an unexpected twist.
Science has shown that walking boosts creativity and problem-solving skills. It’s not about getting somewhere quickly, but about allowing your mind to wander, to explore new ideas and solutions.
For those feeling stuck in their work or personal life, a simple walk can be a catalyst for fresh perspectives and innovative ideas. It’s an invitation to shift gears from the fast lane of incessant doing to the unhurried lane of contemplative being.
Choosing walking over running is not only a choice for physical health but also for mental agility and productivity. It’s about embracing the paradox that by slowing down physically, we can speed up mentally. This is the counterintuitive yet powerful final benefit of walking.
Bottom line: It could be instinctual
The complexities of human choices and habits often have deep-seated connections with our primal instincts.
One such connection is the relationship between walkers and an intrinsic human attribute known as our ‘rest and digest’ response.
This response, prevalent in many animals, acts as a counterbalance to the ‘fight or flight’ response, playing a pivotal role in maintaining our overall health.
For walkers, this ‘rest and digest’ response might be a key factor in their preference for this gentler form of exercise. The response could potentially induce a sense of calmness and satisfaction when they immerse themselves in this low-intensity activity.
Whether it’s strolling through a park, ambling along a beach, sauntering down a trail, or simply pacing in one’s own backyard, the underlying instinct might be enhancing their experience.
Walking allows us to tap into this often overlooked aspect of our biology. It’s not just an exercise; it’s a return to our roots, where slow and steady often wins the race. Not just in terms of fitness or health benefits, but also in the quality of life we lead.
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