Does walking have health benefits that are truly significant?

Greek physician Hippocrates viewed walking as “man’s best medicine.” In fact, there is an adage that says, “I have two doctors, my left leg and my right.” Is walking really that healthful?

Well, some studies suggest that people who walk consistently may develop fewer illnesses than people who are sedentary. The studies show that walking reduces the risk of heart disease and of having a stroke. It can fend off diabetes by improving the body’s ability to use insulin. It keeps bones strong, preventing osteoporosis. Walking builds strength, flexibility, and stamina. It supports weight loss and weight maintenance. Additionally, walking improves sleep, enhances mental function, and can even help to counteract depression.

Some years ago researchers at the University of Southern California reportedly found that a 15-minute walk brings more relief from anxiety and tension than a mild tranquilizer! Like other physical activities, walking triggers the release of endorphins, brain chemicals that relieve pain and stimulate relaxation, producing a sense of calm and well-being.

According to The Medical Post of Canada, even a leisurely stroll can produce health benefits. A study published in The New England Journal of Medicine reveals that walking as little as half a mile [800 m] a day reduces mortality. Recent studies suggest that exercising three times in a day, for 10 minutes each time, will do you almost as much good as exercising continuously for 30 minutes. So you might think about parking farther away from your destination and walking the rest of the way. Or you could go for a miniwalk sometime during the day.

Even greater benefits can come from brisk walking. Dr. Carl Caspersen of the U.S. Centers for Disease Control and Prevention in Atlanta, Georgia, said: “Going from being sedentary to walking briskly for a half hour several days a week can drop your risk [of disease] dramatically.” And what is so good about walking is that people of all ages and practically all health levels can do it. Moreover, it doesn’t require special training or athletic skill—only a good pair of shoes.