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Ten Reasons Why You Should Walk and How to Get Started!

    Published:November 30, 2022DOI:https://doi.org/10.1016/j.apmr.2022.09.022
        Today's sitting is yesterday's smoking! Physical activity is vitally important to your health, but you don't need to join a gym or take an exercise class, you can simply go for a walk! This page presents the many ways that walking will positively affect your health and your life and provides some specific ideas about how to increase your physical activity by walking more. Fig 1 shows 10 reasons to start walking.
        Fig 1
        Fig 1Here are 10 reasons why you should start walking! All of the benefits of walking listed in the table are supported by research studies.
        • Quan M
        • Xun P
        • Chen C
        • et al.
        Walking pace and the risk of cognitive decline and dementia in elderly populations: a meta-analysis of prospective cohort studies.
        • Rominger C
        • Fink A
        • Weber B
        • Papousek I
        • Schwerdtfeger AR
        Everyday bodily movement is associated with creativity independently from active positive affect: a Bayesian mediation analysis approach.
        • Oppezzo M
        • Schwartz DL
        Give your ideas some legs: the positive effect of walking on creative thinking.
        • Zheng H
        • Orsini N
        • Amin J
        • Wolk A
        • Nguyen VTT
        • Ehrlich F
        Quantifying the dose-response of walking in reducing coronary heart disease risk: meta-analysis.
        • Puetz TW
        • Flowers SS
        • O'Connor PJ
        A randomized controlled trial of the effect of aerobic exercise training on feelings of energy and fatigue in sedentary young adults with persistent fatigue.
        • Lan YS
        • Feng YJ
        The volume of brisk walking is the key determinant of BMD improvement in premenopausal women.
        • Rodriguez-Hernandez MG
        • Wadsworth DW
        The effect of 2 walking programs on aerobic fitness, body composition, and physical activity in sedentary office employees.
        • Cavallo FR
        • Golden C
        • Pearson-Stuttard J
        • Falconer C
        • Toumazou C
        The associationbetween sedentary behaviour, physical activity and type 2 diabetes markers: a systematic review of mixed analytic approaches.
        • Madjd A
        • Taylor MA
        • Delavari A
        • Malekzadeh R
        • Macdonald IA
        • Farshchi HR.
        Effect of a long bout versus short bouts of walking on weight loss during a weight-loss diet: a randomized trial.
        • Kimura N
        • Aso Y
        • Yabuuchi K
        • Matsubara E
        Association between objectively measured walking steps and sleep in community-dwelling older adults: a prospective cohort study.
        • Sullivan Bisson AN
        • Robinson SA
        • Lachman ME
        Walk to a better night of sleep: testing the relationship between physical activity and sleep.
        • Gatrell AC
        Therapeutic mobilities: walking and “steps” to wellbeing and health.
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        References

          • Quan M
          • Xun P
          • Chen C
          • et al.
          Walking pace and the risk of cognitive decline and dementia in elderly populations: a meta-analysis of prospective cohort studies.
          J Gerontol A Biol Sci Med Sci. 2017; 72: 266-270
          • Rominger C
          • Fink A
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          • Papousek I
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          Everyday bodily movement is associated with creativity independently from active positive affect: a Bayesian mediation analysis approach.
          Sci Rep. 2020; 10: 11985
          • Oppezzo M
          • Schwartz DL
          Give your ideas some legs: the positive effect of walking on creative thinking.
          J Exp Psychol Learn Mem Cogn. 2014; 40: 1142-1152
          • Zheng H
          • Orsini N
          • Amin J
          • Wolk A
          • Nguyen VTT
          • Ehrlich F
          Quantifying the dose-response of walking in reducing coronary heart disease risk: meta-analysis.
          Eur J Epidemiol. 2009; 24: 181-192
          • Puetz TW
          • Flowers SS
          • O'Connor PJ
          A randomized controlled trial of the effect of aerobic exercise training on feelings of energy and fatigue in sedentary young adults with persistent fatigue.
          Psychother Psychosom. 2008; 77: 167-174
          • Lan YS
          • Feng YJ
          The volume of brisk walking is the key determinant of BMD improvement in premenopausal women.
          PloS One. 2022; 17e0265250
          • Rodriguez-Hernandez MG
          • Wadsworth DW
          The effect of 2 walking programs on aerobic fitness, body composition, and physical activity in sedentary office employees.
          PloS One. 2019; 14e0210447
          • Cavallo FR
          • Golden C
          • Pearson-Stuttard J
          • Falconer C
          • Toumazou C
          The associationbetween sedentary behaviour, physical activity and type 2 diabetes markers: a systematic review of mixed analytic approaches.
          PloS One. 2022; 17e0268289
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          • Taylor MA
          • Delavari A
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          Effect of a long bout versus short bouts of walking on weight loss during a weight-loss diet: a randomized trial.
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          Association between objectively measured walking steps and sleep in community-dwelling older adults: a prospective cohort study.
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          Therapeutic mobilities: walking and “steps” to wellbeing and health.
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