Other/Mixed Benefits of Walking for Health

[John K]

I can't find the source anymore, but I remember watching a YouTube video that discussed how some of the benefits of walking are greatly diminished when you use a treadmill.

(that isn't to say that treadmill is worse than not walking)

Especially when compared to surfaces that are slightly uneven and variable.

Treadmill walking apparently involves far less use of various stabilizing muscles all through your body and, on top of that, is apparently less stimulative of the CNS.

This makes me think of the research that showing being outside is good for you in a bunch of ways. Maybe part of the benefit from walking is that a lot of times you're outside as well.

 

[GreeneMachine]

Yesterday I was told by a friend that, her wife had two back surgery due to a herniation, she was about to have her third surgery, but they started to walk just for the feeling of well being, nothing fancy like 30 minutes around the block walking. And in 1.5 months her back was pain free and she did not have surgery but she keeps walking a few times a week to keep healthy.

Ps: My friend does not exercise or he does not have any interest in fitness related stuff, he has no point of view on these matters or nothing to prove. It was an anecdote for him so there is no exaggeration in this story. Of course it might be useful for very small number of audience, I don’t know.

For an untrained individual walking likely strengthens the spinal erectors and surrounding stabilizing muscles allowing resolution of the pain. I have heard versions of this story several times. Good for her!

 

[ImMrAdam]

Thank you for this thread! I recently heard a podcast about running, where they discussed the accidental effects of running in the morning - sunlight exposure, made famous by Huberman. The guest and the host (who happens to be @Pavel Macek) entertained a theory that some health benefits of running actually come from getting morning light in your eyes. This would obviously apply for walking too, so having one of those short walks early in the morning would be a great way to stack this

 

[the hansenator]

I feel better when I walk. When I haven’t been walking as much I can feel the difference,

 

[Boris Bachmann]

Huh.

You don't instinctively swing your arms?

I have to make a conscious effort not to do so, if for some reason I didn't want to.

You'd probably be surprised how many do not...

 

[Boris Bachmann]

I often say that one of the biggest benefits of walking a lot for the sedentary and obese is that when they are walking they are not sitting on the couch eating chips. It can be a replacement behavior for a lot of less constructive and even destructive habits.

 

[Don Fairbanks]

Huh.

You don't instinctively swing your arms?

I have to make a conscious effort not to do so, if for some reason I didn't want to.

100%

 

[StWrangler]

Just want to add, in case anyone has not already mentioned, short frequent walks are a great rehab tool for back pained folks with disc bulges/herniations (such as myself)!

 

[Ege]

For the ones who might like to see a program for walking . https://mkrt.hu/doc/acsm cardiorespiratory training guidelines.pdf

It is claimed it is according to ACSM, so I am sharing, I did not try it, or I don’t know if the prescribed heart rates are correct or achievable by only walking.

 

[BCman]

I use to live in southern Alberta, where it's flat prairies.
It would chinook a weather occurence that produces strong warm winds.
Like 50 up to 110 kilometer an hour winds.
I loved going for walks then for the challenge of resisting the wind and feeling like a
I had a good workout afterwards.
Tread mill training, you are only moving your legs, your body is stationary.

Al

 

[dobie]

Recently heard a podcast where Stu mcgill was talking about walking - he mentioned that 3 miles a day is not nearly enough. He is also an advocate of multiple walks per day.
When I’m home I’ve been doing 2 walks per day- 2.5 miles for each. programmed, not step counting in my house. There is a difference-

 

[offwidth]

I use to live in southern Alberta, where it's flat prairies.
It would chinook a weather occurence that produces strong warm winds.
Like 50 up to 110 kilometer an hour winds.
I loved going for walks then for the challenge of resisting the wind and feeling like a
I had a good workout afterwards.
Tread mill training, you are only moving your legs, your body is stationary.

Al

Lethbridge by any chance?

 

[watchnerd]

Recently heard a podcast where Stu mcgill was talking about walking - he mentioned that 3 miles a day is not nearly enough. He is also an advocate of multiple walks per day.
When I’m home I’ve been doing 2 walks per day- 2.5 miles for each. programmed, not step counting in my house. There is a difference-

Not nearly enough for what goal?

[FWIW, I hit about 8-10k steps per day]

 

[Jayrob]

I walk a minimum of 2 miles per day to keep my heart going. It is load bearing and is better than running or bicycle riding for your health. I was riding my bicycle over 300 miles a week when I had my heart attacks. My team of 11 cardiologist and other heart specialists say walking is the best exercise for older people and people with heart trouble. I have to agree with them.

I am not saying don't run or ride a bicycle but running is bad for old joints and bike riding you are sitting on your butt. I still ride my bicycle but walking comes first for me.

or those who suggest carrying things while you walk, you wouldn't want to carry my bicycle as it weighs over 70 pounds!

 

[Jeff Roark]

I get a lot of steps in at work through the week. The bad thing is that it basically all concrete and it takes a toll on my feet and ankles. This past Thursday I had 14,171 steps from the time I left home until I walked through the door.

 

[dobie]

Goal from the Stu mcgill reference was for back health and staying overall functional as we age-
In his book he mentions 90 minutes a day. Preferably 3 30 minute walks- if your hitting this you don’t need anything else for cardio- unless you enjoy that something else.

 

[Bauer]

I do my best thinking on two feet as opposed to sitting. Do you as well?

I do my best thinking on two feet as opposed to sitting. Do you as well?

Welcome to the forum!

Maybe not all kinds of thinking. But yes, it helps with processing. I usually let my mind wander (...) naturally, and somehow my mind usually reminds of things that I have overlooked - and then processes it quite effortlessly. Therefore, I like to take walks in the evening.

 

[watchnerd]

Goal from the Stu mcgill reference was for back health and staying overall functional as we age-
In his book he mentions 90 minutes a day. Preferably 3 30 minute walks- if your hitting this you don’t need anything else for cardio- unless you enjoy that something else.

With all due respect to McGill, while I respect his expertise on the back, I'd probably give more weight to cardio-specific experts on what the right cardio mix is for heart health.

 

[dobie]

Would 3 30 minute walks a day fall into the Liss cardio category? My guess is probably. So long as it purposeful walking- meaning not a stroll at 1 mph stopping to smell the flowers.
I do roughly 4 mph pace. For me this would be Liss.

 

[watchnerd]

Would 3 30 minute walks a day fall into the Liss cardio category? My guess is probably. So long as it purposeful walking- meaning not a stroll at 1 mph stopping to smell the flowers.
I do roughly 4 mph pace. For me this would be Liss.

I can't hit Zone 2 just from walking.

So I don't count it as sufficiently hard to maintain my aerobic base, but my aerobic base goal is to maintain sport performance, not general health.

I just count walking as "wellness work" like mobility.