Walking - Why Is It Healthy, and How to Do It Right?

Dozens of new gyms pop up in Israel every year, but who said you have to pay hundreds of shekels each month, search for parking, and wait in line for every machine to stay fit? Dozens of studies published in recent years show the effectiveness of the most basic and oldest physical activity: walking.

Yes, on the way to work, with the dog in the park, or on paths specially installed for pedestrians. Walking improves heart health, reduces diabetes complications, lowers cholesterol levels, prevents high blood pressure, and even enhances mood.

"Walking is the most basic and easiest activity of all," says Dr. Rachel Marom, head of the Cardiac Rehabilitation Center at Beilinson (Rabin) Medical Center. "It's a physical activity suitable for everyone and at the same time activates the whole body. It is an aerobic activity that improves cardiovascular endurance, enhances blood flow, and optimizes dozens of other processes in the body."

But not only the heart, lungs, and blood vessels benefit. Studies also indicate that walking significantly benefits cancer patients, even to the point of extending lives. "There's no doubt that walking improves both the quality of life and the longevity of cancer patients," says Prof. Raphael Katan, head of the Oncology Institute at Sheba Medical Center and consultant to the Cancer Association.

"Walking positively affects breast cancer, colon cancer, and prostate cancer patients, and likely also those with other types of cancer, though it's still unclear how intensively it should be done: whether it's necessary to exert oneself to the point of breathlessness, or if light daily walking is sufficient."

According to Prof. Katan, several theories have been proposed regarding the impact of walking on cancerous tumors. One suggests that the muscle activity during walking causes them to secrete various substances that inhibit cancerous growths. Another theory suggests that since blood flow to the tumor doesn’t change during physical activity, while the blood flow to other organs increases, the effort may reduce the tumor's blood supply, thus possibly slowing its proliferation.

Both Prof. Katan and Dr. Marom agree that walking shouldn't lead to a state of breathlessness. "I tell patients that if they can continue talking while walking, it’s a sign the pace isn’t too high," says Dr. Marom. "Such daily walks, lasting half an hour to an hour, make a critical contribution to health."

A review of the medical literature reveals dozens of studies published in recent years in scientific and medical journals, all pointing to a direct link between walking and various health aspects. We’ve compiled some major studies for you, just before you head out for a walk.

Prevents Heart and Vascular Diseases

A study by scientists from the University of North Carolina in the USA found that prolonged and moderate physical activity is superior for preventing heart disease compared to intense, short activity. A study published in the journal 'Chest' found that people who walked for 125-200 minutes a week covering about 20 km were better able to improve their aerobic fitness and prevent heart diseases than those who engaged in intense activity for a similar duration.

Additionally, it was found that all participants improved their oxygen intake and tired less compared to their baseline data before the study. "Participants who exercised moderately, meaning walked, reached 40%-50% of their maximum fitness capacity and still protected their heart," said Dr. Brian Duscha from the research team. "It’s enough to walk around the block after dinner for this. No need to run or exhaust oneself in the gym."

Researchers from Harvard Medical School found that walking significantly reduces the risk of heart attacks in women. A study published in the 'New England Journal of Medicine' in 1990 showed that women who walked at a pace of 4.5 km/h for five or more hours a week reduced their heart attack risk by 50%.

Two years later, another study was published in the same journal showing that brisk walking is as effective as running in reducing the risk of heart attacks and strokes. The study, which included 74,000 women aged 50-79, found that walking for two and a half hours a week lowered heart attack or stroke risk by a third.

Another study conducted by the same researchers found that walking for 40 minutes a day, at least five times a week, restored the flexibility of the carotid arteries in postmenopausal women to what it was before menopause. This flexibility is particularly important, as carotid artery narrowing is considered a significant risk factor for stroke.

Lowers Blood Pressure

In 1999, the journal Annals of Internal Medicine reported on a study conducted in Japan among 6,017 healthy men aged 35-60. The researchers checked the participants' blood pressure as they completed various health and lifestyle questionnaires.

The study found that walking for 11-20 minutes a day led to a 12% reduction in the risk of developing high blood pressure. Walking for 21 minutes or more every day reduced the risk by 30%. An overall analysis of the data showed that for every 26 men who walked more than 20 minutes daily, one case of high blood pressure could be prevented.

Increases Good Cholesterol

A study published in the American journal 'Gerontology' showed that women aged 70-87 who walked three times a week for ten weeks increased their good cholesterol (HDL) levels and reduced triglyceride levels in their blood. A parallel study showed that walking also reduces bad cholesterol (LDL) levels, a major risk factor for heart attack and stroke.

Reduces Diabetes Risk

Researchers from Harvard University examined the link between physical activity and the risk of developing type 2 diabetes. The study, which lasted eight years and followed 70,102 healthy nurses, was published in 2000 in the journal 'Watch Cardiology' and found that 1,419 of the nurses developed diabetes during those years.

After processing the data, it was found that women who walked at a fast pace had a 25% lower risk of developing diabetes compared to women who did not walk at all. Another study, published in the Journal of the American Medical Association, found that moderate physical activity, such as walking, reduces the risk of developing type 2 diabetes by up to 50%.

More Walking, Less Cancer

The medical journal 'Clinical Oncology' reported several years ago on a study examining 832 individuals with advanced colon cancer who underwent surgery followed by chemotherapy. Those who walked six hours a week at a pace of 3-4 km/h starting six months after completing chemotherapy had a 50% longer lifespan compared to patients who didn’t engage in any physical activity.

Another study published in the same journal involving 22,000 men aged 40-84 found that daily walking reduces the risk of developing polyps and malignant tumors in the colon by 50%. Another study, published in 1999 in the journal 'Archives of Internal Medicine' which examined 122,000 women aged 30-55, found that walking seven or more hours a week reduced the risk of breast cancer by about 20%. Similar findings were discovered in a parallel study conducted among women aged 25-42.

Reduces Dementia Development

In two separate studies published in 2004 in the Journal of the American Medical Association, it was found that walking reduces the risk of dementia diseases such as Alzheimer's. The first study examined 2,000 men aged 71 and above between 1991 and 1997.

The participants underwent various neurological tests, revealing that those who did not engage in regular walking were at double the risk of developing dementia. Another study, which examined 18,766 women aged 70 and above, had participants fill out questionnaires every two years, starting in 1986. The study found that women who walked for an hour and a half a week or more scored higher on cognitive tests compared to women who walked for 40 minutes a week or less.

A study published in 1999 in the scientific journal 'Nature' found that walking delivers high amounts of oxygen to the front areas of the cerebral cortex. Participants aged 60 and above, who engaged in regular walking, showed improved reaction times during various tasks, regardless of whether they had previously engaged in physical activity or not.

Alleviates Menopause Symptoms

A study published in the American journal 'Behavioral Medicine' a few years ago found that walking improves menopause symptoms: in the four-month study involving 164 women, half of the participants aged 50 and above who engaged in walking for 30 minutes or more weekly reported alleviation in symptoms that included improvements in anxiety, hot flashes, and vaginal dryness.

Helps Smoking Cessation

Even walking for just a few minutes a day can help quit smoking, according to researchers from the University of Exeter in the UK. A study recently published in the journal 'Addiction', examined 12 previous studies exploring the relationship between physical activity and nicotine withdrawal. The researchers found that individuals who engaged in regular physical activity, such as walking, experienced fewer nicotine withdrawal symptoms typical of smoking cessation.

Alternative Depression Therapy

A study published in 1999 in the journal 'Archives of Internal Medicine', conducted by Duke University scientists, found that brisk walking for 30 minutes three times a week is equally effective as medication for treating depression in middle-aged and older adults.

10 Rules for Proper Walking

So how do you get the most out of walking? Here are the rules for healthy and effective walking:

1. Shoes: Equip yourself with suitable shoes. Note, the sole of running shoes is not even throughout the shoe, making them unsuitable for walking.

2. Socks: Wear sports socks that aren't too thin to prevent foot chafing from shoe friction.

3. Music: If you don't find a walking partner, bring an MP3 player or radio. Walking with music will provide you with rhythm and energy to continue walking.

4. Stretching: Perform stretching before and after walking to prevent muscle cramps and improve walking ability.

5. Use Your Arms: While walking, engage your arms (move them forward and backward in pace with your walk) to improve aerobic capacity.

6. Vary the Routes: Change your walking route from time to time. A fixed walking path quickly turns walking into a boring routine. Try to choose organized and flat walking routes, found in almost every city park. If you reach a crosswalk, keep walking in place to maintain a steady pulse.

7. Timing: Ensure you walk for at least 30 minutes each time, at least three times a week. Over time, try to extend the route and frequency of walks to five times a week.

8. Caution: If the walking area is dark, wear a reflective strip to be seen from afar. Those walking by a busy road, make sure to walk against the direction of traffic so you can also see approaching vehicles.

9. Clothing: On cold days, dress in layers that allow you to peel them off as you get warmer and start sweating during the walk.

10. Hydration: Stay well-hydrated before and after walking. If you're carrying a backpack, put a water bottle inside.