Is walking like a superpower to humans? What do experts say

Walking

may seem like an ordinary activity we do every day, but did you know it holds the potential to be a true superpower for humans? From boosting our physical health to improving mental well-being, walking is a simple and transformative habit. The best part? It doesn’t require fancy equipment or expensive memberships—just a good pair of shoes and your willingness to take that first step. Here’s how walking can be your hidden superpower.

Why walking is more than just exercise

Walking is overlooked because it’s something we do without much thought. But experts believe walking is one of the most effective and accessible forms of exercise. It engages multiple muscle groups, improves blood circulation, and has minimal risk of injury compared to high-intensity workouts. Unlike running or gym routines, walking is gentle on your joints while still delivering significant health benefits.

As per a 2023 research, Walking is an effective anti-aging activity that can lower the risk of chronic age-related disorders.
The point that everyone should note is that walking is universal—it’s suitable for all ages, fitness levels, and lifestyles. Whether you’re strolling through a park or power-walking on a treadmill, walking can be a little bit altered to your preferences and needs.

The right way to walk

While walking may come naturally to most of us, there’s an art to walking the “right” way to maximize its benefits. Experts suggest paying attention to your posture:

Walking with the right posture not only prevents strain and injuries but also enhances the overall experience. It allows your body to move efficiently, making each step count.

Walking boosts heart health like nothing else

One of the most well-known

benefits of walking

is its impact on cardiovascular health. Regular walking can lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease. Studies show that brisk walking for at least 30 minutes a day, five days a week, can significantly enhance heart health.
“Just like any other muscles in your body, heart is a special muscle that requires regular exercise to maintain its tone, strength and function. Walking and other stamina exercises are virtual weight lifting for your heart improving cardiac function, strengthens the heart, lowers the risk of sudden cardiac death and boosts overall metabolism by enhancing lipid metabolism. This helps lower cholesterol levels and improves glycemic control and reduce the risk of atherosclerosis and other cardiovascular problems,” explained Dr. Sandeep Yadav, Consultant, Rheumatology at P.D. Hinduja Hospital & MRC, Mumbai.
According to a study published in 2011, walking can actually play a key role in the primary and secondary prevention of cardiovascular disease.
Walking gets your blood pumping, which strengthens your heart muscles and improves oxygen flow throughout your body. It’s like giving your heart a mini workout every time you go for a stroll.

It’s a natural mood booster

Feeling stressed, anxious, or a bit low? Take a walk. Walking triggers the release of endorphins—your body’s feel-good hormones—which help combat stress and improve your mood. In fact, walking outdoors in natural surroundings has been shown to amplify these effects, thanks to the calming influence of nature.
Dr Yadav added, “Walking overall boost circulation and brain perfusion improving better focus and retention. Exercise induced neurohormone like endorphins released from brain induces mood stability.”

Walking can help with weight management

If losing a few kilos is on your mind, walking can be your best friend. While it may not burn as many calories as running, walking is a sustainable and less intimidating way to get started on your weight-loss journey.
Adding interval walking—alternating between brisk walking and a slower pace—to burn more calories and improve your metabolism. Pairing your walks with mindful eating can further accelerate your weight loss goals.

Are you looking for some bone strength and healthy joint?

Walking is a weight-bearing exercise, which means it helps strengthen your bones and maintain joint health. Regular walking stimulates the production of bone tissue, which can reduce the risk of osteoporosis—a condition that makes bones brittle and weak.
For those with arthritis or joint pain, walking may also alleviate stiffness and improve mobility. Experts recommend starting with short walks and gradually increasing your pace and duration to avoid overexertion.

Sharpens your mind and memory

Believe it or not, walking is great for your brain, too. Research has shown that regular walking can enhance cognitive function, improve memory, and even lower the risk of developing dementia.
According to a study done in 2021, higher levels of leisure walking resulted in improved health perception and mental health
Walking increases blood flow to the brain, which helps deliver oxygen and nutrients essential for brain health. It also stimulates the release of proteins that encourage the growth of new brain cells, keeping your mind sharp and alert.

Walking as a social superpower

Walking isn’t just a solo activity; it’s a great way to connect with others. Whether you’re walking with a friend, family member, or even a pet, the shared experience can strengthen relationships.
Many communities have walking groups that combine exercise with social interaction, making it easier to stay motivated. Walking and talking is a powerful combination that benefits both your body and your mental well-being.

Tips to make walking a daily habit

Now that you know the superpower benefits of walking, here are some tips to make it a regular part of your routine:
“If not daily, starting with brisk walking for 20 minutes, 3-4 times a week, can be a great way to enhance your heart health, manage diabetes, improve lipid levels, and aid weight loss. Walking can truly be a ‘game-changer’,” said Dr Yadav.