Choosing a walking style to match your fitness aspirations

Walking, a simple and accessible exercise, has been shown to offer a multitude of health benefits. From boosting mental health to improving cardiovascular health, the benefits of this low-impact activity are numerous.

In a 2007 study, older adult participants who followed Interval Walking Training (IWT) for 30 minutes a day, four days a week, saw significant improvements in aerobic capacity and reductions in blood pressure. This form of exercise, developed by Japanese researchers in the early 2000s, alternates three minutes of brisk walking with three minutes of slower recovery.

A more recent study in 2024 found that IWT can also help people with type 2 diabetes manage their glucose levels. This finding adds to the growing body of evidence supporting the benefits of IWT for those with diabetes.

Catrine Tudor-Locke, dean of the College of Health Sciences at Texas Woman's University, states that humans are hard-wired for walking. She notes that even urban walkers can still reap mental health benefits from walking, even if they are not in a park.

One trend that has gained popularity in recent years is the "Hot Girl Walks" activity, popularized by the influencer and author Mia Lindstrom. These walks typically last four miles and involve self-reflection, positive affirmations, gratitude, and intention-setting. Walking these outside compounds the benefits, as nature exposure reduces cortisol levels and improves mood.

Another trend that has emerged is rucking, or walking with a weighted backpack or vest. This form of walking promotes bone density health and works lower body muscles. A 2022 study found that power walking for 180 minutes per week over 12 weeks reduced body fat percentage, body weight, and waist circumference among sedentary college students, particularly in women.

Mindful nature walking, also known as shinrin-yoku or forest bathing, encourages slow, deliberate walking in nature without distractions to boost mental health and lower stress. A 2022 study suggests that the benefits of forest bathing may be more pronounced for those with depressive tendencies.

Joey Masri, a physical therapist and certified strength and conditioning specialist in Miami, Florida, asserts that walking is a simple and practical exercise modality for most people. He suggests a five-senses drill to focus on the surroundings and body during the walk, as a way to unplug and fully immerse oneself in the experience.

Research has also shown that music can enhance endurance, distract from fatigue, and boost overall enjoyment of exercise. So, whether you're power walking, rucking, or taking a mindful nature walk, adding some tunes to your playlist could help make the experience even more enjoyable.

In conclusion, walking is a versatile and effective exercise that offers a wide range of health benefits. From improving cardiovascular health to managing diabetes, the benefits of walking are clear. So, lace up those shoes and hit the pavement – your body and mind will thank you!