Walking: a path to better health

Walking is “the closest thing we have to a wonder drug”, says Dr Thomas Frieden, former Centers for Disease Control and Prevention director in the United States. In this article, we look at five good reasons to start incorporating walking into your daily routine: from its gentle impact on joints to the positive effect it has on mental health and immunity.

#1: It’s gentle on the joints

Walking is a low-impact exercise, especially when compared to other high-impact activities like running. Not only is it gentle on the joints, it can actually ease joint pain. Numerous studies have shown that pain related to arthritis can be reduced by walking. It also lubricates and strengthens your joints, protecting them from osteoarthritis.

#2: There’s less chance of injury

Due to its low impact, walking poses less risk of injury compared to running. Running is hard on your connective tissue, making short-term injuries more likely. This means that anyone with prior injuries might be better suited to walking. Even seasoned runners who have had a break in exercise or those looking to start running, should start slowly. If you want to work your way up to running, consider using Medihelp’s handy running exercise programme.

#3: It reduces stress and cravings

Walking can reduce stress and improve mood. It can even curb your stress cravings: a University of Exeter study found that a 15-minute brisk walk reduced regular chocolate eaters’ cravings in demanding work situations by an average of 50%. If done for too long and too intensely, running and other high-intensity sports, on the other hand, can potentially increase your appetite.

#4: It’s good for your mental health

The emotional and mental benefits of walking stretch beyond reducing stress. Experts have compared walking, especially in nature, to meditation. A Toronto study found a 16% increase in working memory and attention after an hour spent walking in nature. But no matter where you do it, walking boosts serotonin and other feel-good chemicals.

#5: It boosts your immune system

Walking can keep colds at bay. A study of more than 1 000 people showed that people who walk 20 minutes a day, five days a week, have 43% fewer sick days than those who only exercise once a week or not at all. And when they do get sick, it tends to be for a shorter period with milder symptoms.

Beginner-friendly walking and hiking trails

If you’d like to take the first step towards a healthier lifestyle by walking but don’t know where to start, here are some easy walks and trails you can explore in South Africa:

• The free City Sightseeing Historic City (Old Town) and Vibrant Bo-Kaap walking
               tours in Cape Town, Western Cape
• The Majik Forest Walking Trail in Durbanville, Western Cape
• The Groenkloof Nature Reserve’s Red Trail in Pretoria, Gauteng
• The Westcliff Loop in Johannesburg, Gauteng
• The Cascades Hike in Bonjaneni, KwaZulu-Natal

Just remember, whether you’re walking your dog through the neighbourhood, exploring a museum, or mall walking, the important thing is to get moving.