Walking can be as effective a workout as any, health experts say. In fact, depending on what one aspires to achieve, walking may be best. 

Simon Mugisha, a fitness instructor in Kigali, says physical activity doesn’t need to be complicated and that something as simple as a daily walk can help you adopt and live a healthier life.

He says that normally, walking is a great way to improve or maintain your overall health.

For instance, he says people who walk for at least 30 minutes every day, it has been verified that they are capable of maintaining their overall health in general.

Importance

By walking on a regular basis, studies show that one increases cardiovascular fitness, strengthens bones, reduces excess body fat, and boosts muscle power and endurance.

Nelson Mukasa is the founder of Children & Youth Sports Organization and a fitness trainer, he says going for a walk, and especially after a long day, may be a more effective boost than driving or just sitting around.

He says that numerous studies show that walking increases oxygen flow through the body. It can also increase levels of cortisol, epinephrine, and norepinephrine, which are the hormones that help elevate energy levels.

Dr Janvier Rusizana, a general practitioner at La Nouvelle Clinic, Kigali, says walking fast is like using a treadmill or doing other rigorous exercises.

Other benefits that come with walking, Rusizana says, are that it aids in toning the legs. Walking can tone your legs as it helps strengthen the muscles. And that for one to build up more strength, it’s recommended that they walk in a hilly area or on a treadmill with an incline or alternatively, find routes with stairs.

Also, he mentions that if walking alone is not your thing, one can do it with the company of others by either doing cross-training activities like cycling or jogging.

Rusizana says walking can help improve fitness, cardiac health, alleviate depression   and fatigue, improve mood, create less stress on joints and reduce pain.

"For people struggling to lose or maintain healthy weight, walking can help prevent weight gain, reduce the risk of some chronic diseases and improve endurance, among other benefits,” he says.

Mugisha says walking is a really good form of exercise and can help you reach your fitness and weight loss goals. 

"Walking is the suggested workout over running for many people. For example, those with knee, ankle, and back problems and also for people who are overweight to obese,” he says.

Walking is also a lower impact exercise and can be done for longer periods of time, Mugisha says.

Studies show that the energy used for moderate-intensity walking and vigorous-intensity running resulted in similar reductions in risk for high blood pressure, high cholesterol, diabetes and heart disease over the study’s six-year period.

It has also been proved that putting one foot in front of the other could help reduce the risk for disease and promote longevity.

For instance, research from Arthritis Research & Therapy, an international peer-review journal in the United Kingdom, suggests that high-intensity interval walk training can help improve immune function in older adults with rheumatoid arthritis, an inflammatory disease that affects the joints.

Meanwhile, other studies show that walking may help patients with chronic obstructive pulmonary disease (COPD) reduce their morbidity and mortality risk.

People with COPD tend to be overweight or obese because they’re unable to exercise for longer periods of time and may find it hard to breathe during intense movements.

Experts say walking can help improve symptoms and lower their risk for cardiovascular disease and metabolic syndrome, among other things.

 What you should aim at

As a general goal, Rusizana says one should aim for at least 30 minutes of physical activity a day.

He says that in case one can’t set aside that much time, they should instead try several short sessions of activity throughout the day.

Mukasa notes that any amount of activity is better than none at all. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefits.

Rusizana advises that if one isn’t into walking, it’s advisable they start slowly, especially if they haven’t been exercising regularly as well.

For instance, he says one can start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes.

For more health benefits, he says one should aim for at least 60 minutes of physical activity most days of the week.