The Effects of Daily Walks on Human Physiology

Regular walking is an extremely effective method for managing stress. It is a way that allows one to achieve inner peace, improve overall well-being (both physical and mental), and reduce the stresses that arise. Furthermore, while walking, endorphins are produced, which have a positive effect on mood. The best solution is to walk in nature, for instance, in parks, forests, or by a lake. It is worthwhile to divert attention from daily challenges and try to relax (Krzyżanowski and Krzyżanowska, 2013).

Regular walking is an effective method of maintaining the nervous system in good condition (A. Kalinowska-Lyszczarz, J. Losy 2012). Studies also show that moderate physical activity, including walking, reduces the likelihood of developing Alzheimer's disease (C. Phillips et al., 2014) and Parkinson's disease (L. F. Razgado-Hernandez et al., 2015). Walking leads to an increase in the level of catecholamines, particularly dopamine, which affects concentration and the course of learning and memory processes (D. Shohamy, R. A. Adcock, 2010). An increase in catecholamine levels also affects emotional memory. During the memory process of important information for a person, the hypothalamic-pituitary-adrenal axis is activated, releasing larger amounts of both adrenaline and noradrenaline. A 2011 meta-analysis found that regular physical activity in healthy adults leads to improved memory, attention, and information processing speed (J. E. Ahlskog et al., 2011). In the group of older people, it was observed that individuals who regularly walked achieved better results in spatial memory tests than inactive individuals.

Regular daily walks have a significant impact on enhancing the functioning of the immune system, providing effective protection against various diseases, especially during the autumn-winter season. Scientific studies have shown that practicing nordic walking on a daily basis can be an effective method to improve the health of people in all age groups. Apart from improving physical fitness, these walks also strengthen the immune system, reducing the risk of diseases, colds, or their complete avoidance (G. Galuszka, E. Galuszka 2016).

Regular and moderate walking can provide benefits in the context of cardiovascular disease prevention, as: the risk of coronary artery disease is reduced by shedding extra kilograms, controlling blood pressure, and having a positive impact on lipid and carbohydrate metabolism; the function of the cardiovascular system is improved, including reducing the heart rate (both at rest and under exertion), increasing the ischemia threshold during exercise, and improving heart function and venous return; inflammation is reduced, - the balance between the sympathetic and parasympathetic nervous systems is improved, - the function of the endothelium is positively affected, - the efficiency of the movement and respiratory systems is increased (M.. F. Piepoli et al. 2016; Ch. H. Hillman et al. 2014).

People who want to reduce body fat often think that only highly intense workouts in the gym can help them. As a result, they spend hours doing even torturous training. Unfortunately, this approach often discourages further exercise, resulting in the abandonment of physical activity. Therefore, it is worth focusing on walks, which not only are an underestimated form of movement but also have a positive impact on physical activity and can generate a significant calorie deficit. For example, walking can cause a steady energy deficit of about 200-2000 kcal per day! At the same time, during running, gym training, or fitness classes, about 200-400 kcal are burned (of course, we are talking only about people who train exclusively for fun). Many people think that they can burn a large number of calories during gym training. As a result, they drive to the gym by car, do the training, and return by car. Unfortunately, this is often the only activity of the day. The problem in reducing body fat may lie in too little physical activity outside of training (Non-exercise activity thermogenesis, NEAT). It is worth remembering this and introducing additional units of physical activity during the stagnation of reduction, e.g., in the form of a walk.

In a 2021 study, the impact of consistent walking on sleep quality among young adults was evaluated. 54 healthy individuals aged 19-36 years participated in this trial. Over the course of 12 weeks, participants regularly went for walks. The results showed a significant improvement in sleep quality among those who walked consistently (F.. Wang, Sz. Boros 2021). Similar effects were observed in an earlier study where researchers evaluated the impact of Nordic walking on the sleep of older individuals. It turned out that regular physical exercise in the form of walking with poles had a positive effect on sleep quality (S.. Park, S. Yu 2015).

Participating in regular walking can yield numerous benefits in terms of enhancing and maintaining both mental and physical wellness -- it is worthwhile to devote up to 30 minutes daily for this form of physical activity, as the initial effects will rapidly become evident. Hence, it is advisable to prioritize one's health and commence a walk.