Walking is an easy activity to practice, alone or with others, and which costs nothing. In addition to these advantages, it also provides numerous health benefits, from the very first steps.
Walking, an activity that acts on the body from the first minute
Walking remains one of the most beneficial activities for our health, especially when practiced regularly. Dr Manan Vora, an orthopedist and sports medicine specialist in Mumbai, reports its benefits in a video posted on Instagram.
The doctor details how each minute of walking triggers a beneficial reaction in our body.
What are its effects, from the first minute and up to an hour of practice?
From the first minute of walking, blood circulation accelerates. Result: muscles and organs receive more oxygen and nutrients. A small impulse that already changes a lot.
After five minutes, the famous endorphins appear. These well-being hormones provide an almost immediate feeling of calm and good mood.
Around ten minutes of walking, the level of cortisol, the stress hormone, begins to drop. The body enters relaxation mode. A boon that must be taken advantage of by those who endure tense days at work or who struggle to mentally break away from their professional constraints. Just get off one or two bus or metro stations before yours, for example, on your way home from work.
At fifteen minutes, a new effect manifests itself. This is the regulation of blood sugar. For people prone to glycemic peaks or suffering from type 2 diabetes, walking therefore represents a simple way to adjust this biological parameter. Just after a meal, walking can limit sudden increases in blood sugar levels.
From 30 minutes, walking transforms the metabolism. Our body activates fat burning. It begins to draw on its reserves, which can promote weight loss, especially when it is part of a regular routine.
By pushing the effort up to 45 minutes, we notice a notable reduction in mental agitation. “Walking literally calms the brain“, emphasizes Dr. Vora. Parasitic thoughts go away, anxiety decreases, ideas become clearer.
Finally, after an hour, dopamine kicks in. This neurotransmitter, associated with motivation and pleasure, offers a boost of mental energy.
Walking, a true indicator of overall health
For his part, Dr Gérald Kierzek, emergency doctor, also insists on the revealing role of walking in general health. “The way a person walks gives a lot of information about their overall health” he explains. A fluid, rhythmic gait is often the sign of a well-trained body and good physiological balance.
“People who maintain a good walking speed tend to live longer and healthier lives” he continues.
Conversely, a gradual decline in walking cadence – even without other symptoms – may indicate emerging neurological, cardiovascular or metabolic disorders.
Monitoring your own rhythm, or that of a loved one, then becomes a simple prevention reflex. Both to assess your health but also to continue to benefit from the benefits of walking, whether in 10 minutes or an hour.