According to a 2019 meta-analysis published in the British Journal of Sports Medicine, people who walk at least 150 minutes a week reduce their risk of cardiovascular disease by 31%, type 2 diabetes by 26%, and premature death by 20%. But the most surprising discovery of recent years concerns the brain: a study from Stanford University showed that creative thinking increases by 60% when walking compared to sitting, Ukr.Media reports.
How walking reprograms your brain
When you take the first step, a cascade of neurochemical reactions is triggered in your brain. After 10-15 minutes of rhythmic walking, the production of neurotransmitters is activated: serotonin (responsible for mood), dopamine (motivation and a sense of pleasure), norepinephrine (focus and attention). At the same time, the level of cortisol, a stress hormone, decreases, which in chronically elevated concentrations destroys neural connections in the hippocampus, responsible for memory.
A study by neuroscientist Arthur Kramer from the University of Illinois found that six months of regular walking increased the volume of the prefrontal cortex and hippocampus by 2-3%. This is equivalent to “rejuvenating” the brain by 1-2 years. The mechanism is simple: physical activity stimulates the production of brain-derived neurotrophic factor (BDNF) – a protein that acts as a “fertilizer” for neurons, promoting their growth and the formation of new connections.
Try “creative walking”: When you're stuck on a difficult task, go for a 15-20 minute walk without your phone or podcasts. Let your thoughts wander freely. Many people find that their best ideas come during these walks.
Secrets of the cardiovascular system
Walking triggers the process of vasodilation — the widening of blood vessels due to the release of nitric oxide in the endothelium (the inner lining of blood vessels). This reduces blood flow resistance and blood pressure. Regular walking increases the elasticity of the arteries, making them less prone to the formation of atherosclerotic plaques.
Of particular interest is the effect on blood sugar control. When you walk, your muscles activate GLUT4 glucose transporters, which move sugar from your blood directly into your muscle cells, bypassing the need for insulin. A study found that a 15-minute walk after a meal reduced blood glucose spikes by 20-30%, even in people with diabetes.
Practical tip: If your job requires prolonged sitting, set a reminder to take a 5-minute walk around the office or home every 45-60 minutes. Even such short breaks significantly improve blood circulation and glucose metabolism.
Different types of walking: how to choose yours
Nordic walking involves up to 90% of the body's muscles, compared to 45% with regular walking. Thanks to the poles, the load is redistributed from the knees and hips to the shoulders and back, which allows you to walk longer without fatigue. In an hour of Nordic walking, a person weighing 70 kg burns approximately 350-400 calories, compared to 250-300 with regular walking.
Walking on uneven terrain activates deep stabilizer muscles, improves balance and coordination. Studies have shown that people who regularly walk on uneven surfaces have a 25% lower risk of falls in older age.
Interval walking — alternating 2-3 minutes of brisk walking (when you can only speak in short sentences) with 2-3 minutes of moderate walking. This increases metabolism for 24-48 hours after exercise due to the “oxygen debt” effect.
Walking on a treadmill allows for precise control of pace and incline, but it robs the brain of sensory diversity. The study found that walking outdoors reduced activity in the subgenual prefrontal cortex, a brain region associated with depressive rumination (intrusive negative thoughts), while walking indoors had no such effect.
Walking technique: details that change everything
Correct posture starts from the crown of your head. Imagine that you are being pulled upwards by an invisible thread. Your shoulders are relaxed and back, your gaze is directed forward 3-4 meters. Place your foot on the heel, smoothly rolling onto the toe. Your arms move naturally in antiphase with your legs, your elbows are bent at an angle of about 90 degrees.
Step frequency is more important than length. The optimal cadence is 170-180 steps per minute. This reduces the load on the joints and reduces the risk of injury. Use a mobile app or count your steps to your favorite song for 30 seconds, then multiply by two.
Shoes are crucial. Running shoes should have a stiff heel, a flexible forefoot, and cushioning in the midsole. Choose a size half a size larger than your usual size—your feet swell a bit with long walks. Replace your running shoes every 600-800 kilometers or 6-8 months of active use.
Overcoming real obstacles
“No time”: Research shows that three 10-minute walks have the same metabolic effect as one 30-minute walk. Try “walking meetings”—making phone calls while walking, discussing work with colleagues on the go, or listening to audiobooks or podcasts.
“Bad weather”: Invest in a quality raincoat and warm clothing. Scandinavians say: “There is no bad weather, there is the wrong clothing.” The alternative is shopping malls, subways, covered galleries.
“I'm ashamed because I walk slowly”: Start with routes in less crowded places – parks, embankments in the morning, residential areas. Remember: everyone who walks understands the value of this activity.
“I get tired quickly”: Start with 5-10 minutes every other day. Increase the duration by 2-3 minutes every week. The body adapts gradually but steadily.
Routes that change impressions
Kyiv: The route from the Golden Gate through Sophia Square to St. Michael's Cathedral and further along Andriyivskyi Descent is approximately 3 km of history and architecture.
Lviv: Circular route around the historic center through Ivan Franko Park, Rynok Square, High Castle — 4-5 km with elevation changes for cardio training.
Anywhere in your city: Find a body of water—a river, a lake, a pond. Walking near water has an additional calming effect due to the sounds and negative ions that improve mood.
When walking becomes a habit
Neuropsychologists have determined that it takes 66 days to form a new habit. But there is a trick to walking: it brings pleasure from the very first days due to the rapid release of endorphins. Use this: for the first two weeks, walk only when you really want to. Don't force yourself. Allow your brain to associate walking with pleasure, not with obligation.
Keep a simple journal: after each walk, write down in one sentence how you feel. After a month, these notes will become a powerful motivator.
Last steps
Lucy Montgomery, who created a groundbreaking research project on the effects of walking on creativity, walked 4-5 miles every day around her small Canadian town. She said that her best stories were born not at her desk, but while walking on winter trails.
Maybe your next big idea, decision, or just a good mood is waiting for you outside the door. Grab your keys, put on your comfortable shoes, and let your feet carry you to where your thoughts become clear and your heart beats evenly and strongly.
Джерело: ukr.media
