They may not be handing out Olympic medals for doing it, but don't underestimate the many benefits that walking can bring to your life.
For many of us, walking doesn't seem like anything special. It's just something we do every day. But walking is actually one of the best forms of exercise out there.
Scores of studies show that this simple form of movement has a wealth of wide-ranging benefits, including better physical and mental health, increased mindfulness and enhanced communication skills.
"Walking is the most underrated, corrective, mind-body, fat-burning exercise available to humans," said Dana Santas, a CNN fitness contributor, certified strength and conditioning specialist, and mind-body coach in professional sports. "I walk every single day."
Here are several things everyone should know about this simple, yet beneficial, form of exercise. (Important note: Before beginning any new exercise program, consult your doctor. Stop immediately if you feel pain.)
Walking improves your health
A walking regimen can help you lose weight; lower your blood pressure and cholesterol; and reduce your risk for heart disease, diabetes and cancer; among other benefits.
"Walking for Health," a special report issued by Harvard Medical School, says that walking can do more to combat disease and other health conditions than pretty much anything else. One example: Walking just two-and-a-half hours a week, or just under 22 minutes a day, might reduce your risk of heart disease by an impressive 30%.
It improves memory and cognitive capability
Numerous studies show that walking is a brain booster.
A study published in a 2010 issue of the journal Neurology found a link between walking and a greater amount of gray matter in the brain. For example, research from the University of Virginia in Charlottesville indicated walking lessened the risk for dementia and Alzheimer's disease in elderly men.
Another great thing about walking -- you can easily control the intensity level.
It boosts your mood and lowers stress
Walking even a few minutes a day calms anxiety and enhances your mood. This is especially true if you're walking outside in nature, a setting that numerous studies show is beneficial in myriad ways.
You can strengthen your muscles, bones and joints. Your leg and abdominal muscles get a workout when you walk, as do your arms if you're pumping them or using trekking poles.
Your bones benefit, too, as walking is a weight-bearing exercise, which is great for building bone strength. And as you walk, your motion helps bring oxygen and nutrients into your joint cartilage, which has no direct blood supply.
Walking is energizing, yet also helps you sleep
A walking regimen helps boost your energy levels, but don't worry if you suffer from insomnia. Women ages 50 to 75 who walked for an hour every morning were less likely to have insomnia than those who did not, according to the Arthritis Foundation.
It's a safe, easy exercise for newbies
Some 17% to 50% of Americans are inactive, according to the US Centers for Disease Control and Prevention, with percentages varying by state and territory. For these people, walking is arguably the cardiorespiratory exercise best suited to them, said Evan Matthews, associate professor of exercise science and physical education at New Jersey's Montclair State University.
"This is because it is likely a familiar movement, removing the learning curve that occurs with a new form of physical activity and the intimidation factor many feel when starting out," he said. Walking is also safe with one of the lowest exercise injury rates, according to a report by the US Department of Health and Human Services.
Matthews noted those without the stamina to finish a 30-minute walk can break it up into small chunks, something not easily doable if you need to exercise at a gym. "This could be a 10-minute walk to work, a 10-minute walk on your lunch break and a 10-minute walk home from work."
Walking can be a vigorous workout
If you want to ramp up the intensity, try intervals, where you alternate a few minutes of easy strolling with intense bursts. You can also walk with hand or ankle weights, assuming they are not so heavy that they throw off your form, Santas said. Or strap on a loaded backpack. Another option: hill repeats, where you walk briskly up a hill, then easily back down, several times in a row.
You don't need to take 10,000 steps a day
While many groups tout walking 10,000 steps a day, research supported by the National Institutes of Health and published in 2019 found that while older women who took 4,400 steps a day had a lower death rate than those taking just 2,700, the benefit of more daily steps leveling off around 7,500.
Build family bonds
Heading out for a stroll with your children could enhance your communication, reduce behavioral issues and even boost academic success. And don't forget your spouse.
"One man told me walking saved his marriage," Santas said.
The couple was on the brink of divorce when his wife began accompanying him on his daily walks.
"They started communicating in ways they hadn't before, and it brought them back together."
Develop community bonds
Studies show that when people frequently walk around their neighborhood, crime drops. Regular walks are also a great way to get to know your neighbors, and social bonds are important at any age.
Walking is free and can be done anywhere
There's no need for a pricey gym membership. Just put on your shoes and head out the door. If the weather's bad, look for a place such as a mall or school that offers community walking time. You can even walk around your house.
One final thought: While walking is a great form of exercise, new research shows we should move regularly throughout the day for optimal health. "Walking for five minutes every hour goes a long way," Matthews said. "It doesn't need to even be moderate intensity. Just move."
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10 benefits of a plant-based diet
10 benefits of a plant-based diet
Updated
There are roughly 9.7 million vegans in the United States today, up a staggering 3,000% from 2004, according to a 2020 study from Ipsos Retail Performance. These dietary changes have caught the attention of businesses and created a booming vegan market where even traditional meat industry giants have gotten into the faux meat game.
Sales of plant-based food in 2020 grew by 27%—twice as fast as food sales in general, according to data from SPINS for The Good Food Institute and Plant Based Foods Association. A full 57% of Americans say they buy plant-based alternatives to animal products.
People’s reasons for adopting a plant-based diet range from personal health to animal rights to environmental concerns related to factory farming. Thistle analyzed numerous academic studies published in peer-reviewed journals such as Frontiers in Nutrition and Nutrients to curate a list of 10 benefits of a plant-based diet.
Plant-based diets inherently focus on whole grains, beans, fresh produce, seeds, and nuts, but not everyone who eats plant-based diets eschews animal products entirely. As with all diets, it’s important to consider a person’s genetics, activity level, preexisting medical conditions, and any nutritional deficiencies or food allergies. In particular, those adopting plant-based diets are wise to make sure they’re getting sufficient levels of vitamins and minerals, from B12 to omega-3 fatty acids.
Keep reading to discover 10 benefits of plant-based diets.
Reduced inflammation
Updated
Inflammation is caused by white blood cells fighting off invaders—whether foreign objects, such as a splinter; irritations, such as allergies; or pathogens, such as bacterial or viral infections. In the case of autoimmune diseases, the immune system attacks healthy, normal tissue in the body. Overactive inflammatory response is widely considered by experts to contribute to chronic disorders including Type 2 diabetes or heart problems.
Acute, or short-term inflammation, comes on as localized pain, redness, loss of mobility, or swelling. The area may be hot to the touch, as in the case of a bee sting, and can last from a few hours to several days. Chronic inflammation can last months or years, and can come on as a hyper reaction to an external trigger, such as is the case with allergies; a mistaken reaction in which the immune system attacks healthy tissue, as with cancer or eczema; or long-term exposure to an irritant.
Diet and exercise have major effects on inflammation: Whereas obesity, smoking, lack of consistent sleep, and a diet heavy in added sugars and unhealthy fats can all increase inflammation in the body, nutrients found in fruits and vegetables have been shown to reduce inflammation.
Reduced carbon footprint
Updated
A popularly cited 2018 analysis of the international food industry suggests that switching to a plant-based diet represents the largest single action a person can take to reduce their environmental impact. While those stats—such as the fact that the ecological footprint of livestock represents 18% of calories and 83% of farmland—are striking, they don’t take into consideration all the complexities of sustainable eating habits.
It is true that pound for pound, animal protein requires 100 times as much water as grain protein—and that the production of oat milk emits 80% fewer greenhouse gases and requires 60% less energy than cow’s milk. Still, switching to a plant-based diet doesn’t guarantee more eco-friendly food choices: Growing practices, treatment of workers, the distance food travels, packaging, and ingredient sourcing all contribute to how sustainable the food on your plate is—or isn’t.
Lower risk of Type 2 diabetes and improved kidney function
Updated
Consumption of red meat and poultry has been linked to an increased risk of diabetes, in part because of the high volume of heme iron in those meats, according to findings in the Singapore Chinese Health Study published in 2017.
That research involved recruiting more than 63,000 adults between 45 and 74 from 1993 to 1998, and following their health progress for 11 years, in addition to studying the correlation between various kinds of meats and the volume of heme iron in each. Participants who consumed the highest levels of red meat and poultry showed a 23% and 15% increase in diabetes risk, respectively. Consuming fish and shellfish showed no perceptible association with diabetes risk.
Meanwhile, plant-based diets have been shown to not only protect Type 2 diabetics from developing kidney disease, but to help reverse Type 2 diabetes itself. Plant-based diets may also reduce mortality rates in individuals with chronic kidney disease.
Reduced risk of heart disease
Updated
Whole plant-based foods contain plenty of fiber, zero dietary cholesterol, and low amounts of saturated fats—a winning combination for heart health. Meanwhile, meat, cheese, and eggs come with cholesterol and saturated fats that, in excess, may create plaque buildup in a person’s arteries.
But it’s not enough to just avoid meat: For heart health on a plant-based diet, it’s important to steer away from processed foods, including white rice and white bread, which lack nutritional value and contain a high glycemic index. This increases your odds for spiking blood-sugar levels and increased appetite. Similarly, whole fruits are healthier than fruit juice, even 100% juice, which often loses nutrients and vitamins while being processed and contains high levels of sugar.
Low levels of ‘bad’ cholesterol
Updated
Numerous studies have shown the positive effects of plant-based diets—particularly a vegetarian or vegan diet combined with nuts, soy, and fiber—on cholesterol levels. Five observational studies, cited in a study published in 2009 in the American Journal of Cardiology, found lower blood concentrations of TC and LDL cholesterol in populations consuming plant-based diets.
Reduced risk of cognitive impairment and dementia
Updated
A direct correlation was found between high intakes of fruit and vegetables and a significantly reduced risk of cognitive impairment and dementia, according to a report published in Frontiers in Aging Neuroscience in 2017. The key is likely in nutrients abundant in plant-based diets, including antioxidants, vitamins, and folate, that have been shown to have significant cognitive benefits.
Improved gut health
Updated
Vegetarian and vegan diets have been shown to promote a healthy mix of beneficial bacteria promoting gut and overall health. A healthy gut biome promotes a high-functioning metabolism, strong immune system, healthy bowel movements, and appropriate levels of hormones that contribute to adequate appetite regulation.
Just 16 weeks of a healthy vegan diet focused on whole fruits and vegetables has been shown to cause a documented improvement in gut health, according to research led by Hana Kahleova, M.D., Ph.D., of the Physicians Committee for Responsible Medicine and presented in 2019 at the European Association for the Study of Diabetes in Barcelona.
Reduced risk of certain cancers
Updated
Plants create an abundance of phytochemicals that help to protect cellular damage as well as being anti-inflammatory. A variety of long-term studies suggest that benefits like these from eating whole plant foods, as opposed to processed foods, may actually be able to prevent up to a third of all cancer cases. Most-studied have been plant-based diets’ capacity to help protect against breast, colorectal, gastrointestinal, and prostate cancers.
Improved athletic performance
Updated
A growing number of professional athletes have turned to a whole-foods, plant-based diet to reach optimal performance. Colin Kaepernick, Venus Williams, United States soccer star Alex Morgan, professional surfer Tia Blanco, WNBA player and four-time Olympic gold medalist Diana Taurasi, and dozens more pros are all vegan.
Like the rest of us, dietary choices of athletes come with, at times, complex reasoning behind them. But there’s a lot of science backing up whole plants as a great choice for athleticism: Heart-healthy foods, such as whole fruits, vegetables, legumes, and nuts, are also largely plant-based. The anti-inflammatory principles and immune support of plants also benefit athletes in major ways. Tennis pro Venus Williams transitioned to a plant-based diet after being diagnosed with an autoimmune disease called Sjögren’s syndrome and said a vegan diet allowed her to manage the disease without prescription medications.
Reduced arthritis pain
Updated
Low-fat, high-fiber diets are proven to reduce inflammation, which is great news for those following a whole-foods, plant-based diet. Because of how effective plants are at reducing inflammation, plant-based diets have been shown to work wonders for those living with inflammatory types of arthritis.
In a 2015 study, published in Arthritis, researchers investigated the effect of a plant-based diet on osteoarthritis. Those adhering to a whole-foods, plant-based diet experienced significant drops in pain levels and jumps in motor function in just two weeks.
This story was produced and distributed in partnership with Stacker Studio.
