The Benefits of Walking for Health
Tauhid Nur Azhar
The Prophet Muhammad (peace be upon him) said: “The best activity for treating oneself is to treat oneself through the nose, mouth, cupping, and al-masy.” (Hadith narrated by Ibn Abbas RA)
Sa’ud bin ‘Abdullah al-Rauqi explained that al-masy refers to walking.
Walking, as a simple and accessible physical activity, has long been known to have various health benefits. This article aims to provide a comprehensive review of the scientific evidence that supports these claims. Relevant studies will be discussed, focusing on the impact of walking on the cardiovascular system, metabolism, mental health, and cognitive function.
In today’s modern era with a increasingly sedentary lifestyle, it is essential to emphasize the importance of physical activity.
Walking, as one of the most basic forms of physical activity, has attracted the attention of health researchers for years. Although it may seem simple, walking has great potential in improving quality of life and preventing various chronic diseases.
Technically, walking that has a constructive impact on health quality has certain requirements and prerequisites.
The duration and distance of walking depend on the goals to be achieved, such as weight loss, improving cardiovascular health, or reducing joint pain.
For a weight loss program, walking for 45–60 minutes can help with weight loss. To achieve better results, one can walk at a pace that increases heart rate and breathing.
To improve cardiovascular health, walking for 30 minutes a day can help increase cardiovascular fitness.
To reduce joint pain, the Arthritis Foundation recommends walking moderately for 30 minutes a day to reduce pain, stiffness, and inflammation in the joints.
The distance covered while walking depends on the walking speed and physical condition. For example, walking for 30 minutes can cover a distance of approximately 2–3 kilometers.
As a beginner, one can start by walking around the neighborhood with a distance of 1–2 kilometers and 2,000–4,000 steps. If not used to exercising, one can start with a shorter time and gradually increase it.
Some of the constructive effects of walking can be seen in the following explanations, starting from the cardiovascular system, mental health, cognitive function, to metabolic endocrinology.
Cardiovascular System:
- Reduces the risk of heart disease, regular walking can help lower blood pressure, LDL and total cholesterol levels, and the risk of atherosclerosis.
- Improves blood circulation, walking helps increase blood flow to the entire body, including the heart and brain.
Metabolism:
- Controls weight, walking is an effective way to burn calories and maintain ideal weight.
- Increases insulin sensitivity, walking can help increase the body’s sensitivity to insulin, which is essential for controlling blood sugar levels.
Mental Health:
- Reduces stress and anxiety, physical activity such as walking stimulates the production of endorphins, hormones that have a relaxing effect and improve mood.
- Improves sleep quality, regular walking can help improve sleep quality and overcome insomnia.
Cognitive Function:
- Some studies have shown that walking can increase blood flow to the brain and stimulate the growth of new brain cells, which can improve cognitive function and reduce the risk of dementia.
The mechanisms behind the benefits of walking are complex and involve various systems in the body.
Some of the mechanisms that may play a role include:
- Improving blood circulation, walking increases blood flow to muscles and vital organs, providing oxygen and nutrients needed.
- Producing endorphins, physical activity stimulates the production of endorphins, hormones that have analgesic effects and improve mood.
- Reducing chronic inflammation, walking can help reduce the incidence of chronic inflammation, which is a risk factor for various diseases.
Strong scientific evidence shows that walking has significant benefits for physical and mental health. Walking is an easy, affordable, and accessible activity that can be done by anyone, regardless of age or fitness level. Therefore, it is highly recommended to include walking as part of a healthy lifestyle.
Although many studies have been conducted, further research is still needed to uncover the more specific mechanisms behind the benefits of walking. Additionally, more focused research on specific populations, such as the elderly or individuals with certain health conditions, is also necessary.
If possible, walking in a state of serenity while enjoying the beauty of nature, and listening to the sweet and natural sounds of the wind rustling through the leaves, birds chirping, the gentle flow of water in the river, and the chirping of insects like the Tonggeret, which signals the changing of the seasons, can be a truly enriching experience.
According to Forbes, a 2013 study published in Brain Structure and Function, which involved laboratory rats, found that silence can be a proactive catalyst for neurogenesis, or the formation of new brain cells.
Another study mentioned that 90 minutes of walking in silence can reduce stress levels and restore various immune functions.
Enjoy your silent walking experience, whether it’s in the morning, afternoon, or evening. May your mind and heart become calm, mindful, and able to make optimal decisions and analyze problems in life using clear and insightful cognitive function. Because silence makes the subtle sounds of life more audible, even if they are not loud.
Note: The phrase “hening membuat denting terdengar jelas meski tak nyaring” is a poetic expression that means “silence makes the subtle sounds of life more audible, even if they are not loud”. The word “denting” refers to the subtle sounds of life, and “hening” means silence. The phrase is meant to convey the idea that silence can help us appreciate the beauty and subtlety of life’s sounds, even if they are not loud or obvious.
