WALKING is a great way to keep the body healthy and release stress. Walking is one of the simplest and most accessible forms of exercise – no special equipment, no gym membership, just you and the path forward. Whether it is a short walk or time outdoors with friends, each step can help ease stress, refresh the mind, and support a healthier and happier life.
National Walking Day is held on April 1, as initiated by the American Heart Association focused on heart and brain health for all, since 2007. The 2026 theme, “Move More, reduce stress, and improve physical wellness” centers on fighting sedentary lifestyles to treat mental wellness, physical health and community connection.
Also Read | Reels over Real: The Lost Art of Train Conversations
Walking, more preferably in forests and trees, can help reduce stress, improve mood and sleep, and lower the risk of diseases. Unfortunately, one in three adults in India are sedentary for more than eight hours each day. This can have negative consequences on physical and mental health. Adults should try for at least 150 minutes a week of moderate-intensity activity. Thirty minutes of brisk walking at least five days a week is one way to meet the goal.
Health is wealth, walking is a great way to improve or maintain your overall health. In the morning, walking for about 10 minutes before work, at lunch, another walk for 10 minutes and at the end of the day, walk at least for 10 minutes before bed makes everyone healthy.
Also Read | Chasing Cherry Blossoms and Jadoh in Shillong: a reminiscence
Science has linked being inactive and sitting too much is risky for heart disease, type 2 diabetes, colon and breast cancers and early death. Regular walking helps to lower high blood pressure, dementia and Alzheimer’s and some complications of pregnancy. Walking makes everyone fit and helps to live longer and healthier.
Walking helps get better sleep, including improvements in insomnia and obstructive sleep; improved cognition, including memory, attention, and processing speed and less weight gain, obesity, and related chronic health conditions. Walking also boosts bone health and balance, with less risk of injury from falls, fewer symptoms of depression and anxiety and better quality of life and sense of overall well-being.
Also Read | Meisum – In conversation with Thotmung Muivah
Walking increases blood flow to the brain and improves our mood. Walking speed tells us how long a person will live. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. Walking 10,000 steps per day is an effective way to improve our health. Thus, Hippocrates said, “Walking is man’s best medicine.”
You are carrying your own body weight when you walk. This is known as weight-bearing exercise. Walking has no age, needs no special skills or talents. Walking in the community gives children a strong sense of self-confidence and a better quality of life. Walking with others can turn exercise into an enjoyable social occasion.
You may consult your doctor for a medical check-up before embarking on a higher-intensity new fitness program, particularly if you are aged over 40 years, are overweight or haven’t exercised in a long time.
Try to make your walking at the same time each day. Remember, you use the same amount of energy no matter what time of day you walk, so do what is most convenient for you. Plan to cover a set distance each day and monitor how long it takes you to walk. As your fitness improves, you will be able to walk a longer distance and use more energy.
Walking fast burns more energy than walking slowly, but this doesn’t mean you have to push yourself until you’re exhausted. Instead, pace yourself so that you can still free to walk. These simple rulesmake you walk safely within your target, heart rate to brings more health gains.
Walking is a low-cost and effective form of exercise. However, uncomfortable clothing, the wrong type of shoe or walking action can cause foot or shin pain, blisters and injury to soft tissues. Some suggestions to make regular walking a pleasurable form of physical activity are varying where you walk, walking with the dog, walking with friends and joining a walking club.
Walking is generally a safe way to exercise, but we need to take care. Choose walks that suit your age and fitness level. Warm up and cool down with a slow, gentle walk to ease in and out of your exercise session. Drink plenty of fluids before and after your walk.
The most significant benefit of walking is its overall general health and unparalleled ability to drastically lower the risk of chronic diseases. Thus, walking is the best way to improve and maintain our health.
(The author is an Environmentalist, presently working as DFO/Chandel. The views expressed are personal. The author can be reached at email-nmunall@yahoo.in)