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  • AnJenette Afridi. MA

Powers of a Walk

The medical profession and fitness experts have long extolled the virtues of walking for overall improved health. In addition to burning calories, toning muscle, improving respiration, reducing risk of bone fractures, improving breathing, and increasing energy, medical science has concluded that walking is beneficial to mental health.

Stress Reduction

After a long workday or a day full of stress, put on comfortable clothes, your walking shoes, and head out for some exercise. As you work up a sweat, you will feel the stress begin to fade. Brisk walking increases the body’s concentration of norepinephrine, which is a moderator for the brain’s response to stress. Walk for at least 30 minutes a few days each week, and let your feet kick stress into the background.

Happiness Kick

Endorphins are the wonderful elements released by the brain when you exercise. Endorphins give us the fantastic feelings of happiness and euphoria. Walking has been shown to be an effective and beneficial activity for the clinically depressed. Many physicians believe walking and other forms of physical exercise can be as effective in treating depression as antidepressant pills.

Reduce Cognitive Decline

The aging process can cause the brain to shrink, which affects many of its functions. Exercise, wholesome nutrition, and a meditation practice will give the brain an edge to fight cognitive decline that begins after the age of 45. Mindful walking is an excellent exercise option to boost the brain chemicals that prevent degeneration of the hippocampus and promote memory and learning capabilities.

Boost Brainpower and Sharpen Memory

Regular brisk walking can contribute to the production of new brain cells (neurogenesis) and improve brain performance. Fast walking also increases levels of BDNF, which is believed to assist in critical thinking and decision-making. Are you always looking for a word that escapes you? Fast walking can aid vocabulary retention in healthy adults.

Aids Relaxation and Lessens Insomnia

A 30 to 60 minute brisk walk will relax you and raise the body’s core temperature. As the body’s normal temperature is restored within a few hours, you begin to feel sleepy. Go to bed when the feeling comes on.

Before the advent of cars and other forms of transportation, people walked wherever they went, and rarely did anyone suffer from stress-related illnesses. Regular walking is part of a great mental and physical health program.

Research findings: Affective Responses to Acute Bouts of Aerobic Exercise, Mindfulness Meditation, and Combinations of Exercise and Meditation: A Randomized Controlled Intervention: "A single bout of brisk walking, or meditation, as well as a combination of walking and meditation, may positively influence affect. There is some evidence to suggest that affective benefits may be greater following meditation or a combination of meditation and walking, when compared with walking alone."


This article is not intended to diagnose, treat, cure, or prevent any medical issue or disease. The author does not in any way guarantee or warrant the accuracy, completeness, or usefulness of this article and will not be held responsible for the content of this article. The information in this article is not intended to replace a personal relationship with a qualified health care professional and is not intended as medical advice. Always consult your personal health care provider for specific medical advice.


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