The Science-Backed Benefits of Daily Walking

The Science-Backed Benefits of Daily Walking

Walking might seem straightforward, but its health benefits are manifold. As Dr. Michelle Champlin, Chief of Podiatry at the Priory Wellbeing Centre, puts it: “Many people overlook walking as a form of exercise because it seems too simple. The truth is that walking might be the best type of exercise, and its simple makes it achievable for almost everyone.”

The Correct Walking Technique: The Foundation of Health

Mastering the Art of Walking

To harness the full benefits of walking, posture plays a crucial role. This means maintaining a straight posture with the core engaged, head held high, and shoulders relaxed. Arms should swing naturally with each step. The pace should be brisk but still comfortable. To judge it right, one should be able to chat whilst walking but might find it slightly hard to sing.

Setting the Pace: Dr. Champlin’s Recommendations

Guidelines for Optimal Walking Frequency

Dr. Champlin suggests aiming for around 150 minutes of brisk walking weekly. This can be split into five 30-minute sessions. For those with packed schedules, the duration can be broken down further into smaller intervals throughout the day.

The Science-Backed Benefits of Daily Walking

Exploring the Benefits: Insights from Abu Dhabi 360

Five Surprising Reasons to Make Walking a Daily Habit

Working closely with Dr. Michelle Champlin, Abu Dhabi 360 reveals five surprising benefits of incorporating daily walks into one’s routine:

1. Heart Health Enhancement

Walking Towards a Stronger Heart

Walking regularly can be a boon for cardiovascular health. For instance, covering around 9,500 steps daily might significantly cut health risks, with studies pointing to a near 35% reduction in all-cause mortality risk and a decrease in the chances of cardiovascular events by almost 40%.

2. Balanced Blood Sugar Levels

Stabilizing Your Blood Sugar

Walking plays a critical role in blood sugar regulation. Research supports Dr. Champlin’s advice of walking post meals, particularly after dinner. Large studies have associated brisk walking with reduced rates of type 2 diabetes.

3. Improved Sleep Patterns

Walking Your Way to Better Sleep

Walking about 10,000 steps daily can improve sleep quality. Research in Japan underscores these findings, indicating quicker sleep onset and enhanced sleep quality for regular walkers.

4. Positive Impact on Mental Health

Nurturing Your Mind with Each Step

Walking isn’t just about physical health; it also caters to the mind. A study in JAMA Psychiatry found that an hour of brisk walking could diminish the risk of major depressive disorder by 26%.

5. Protection Against Chronic Illnesses

Fortifying Your Health Fortress

Walking offers a shield against numerous ailments, including neurological conditions like dementia. It has also been found to fortify immunity and bolster bone mineral density, safeguarding against osteoporosis.

The Holistic Benefits of Walking

More Than Just a Stroll

While walking might seem routine, its health advantages are manifold and significant. From cardiovascular benefits to mental refreshments, daily brisk walks can substantially improve one’s quality of life.

Starting Your Wellness Journey

Get Moving with Abu Dhabi 360

To kick-start your wellness journey, download the Abu Dhabi 360 app and find your 360 today.


Walking isn’t just a mundane daily activity; it’s a powerful tool for improving your overall health and well-being. Whether you’re looking to strengthen your heart, manage your blood sugar, sleep better, boost your mood, or protect against chronic illnesses, walking has something to offer. So, take those steps toward a healthier and happier life, and start your walking journey today. Your body and mind will thank you for it.

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