‘Transport walking' takes you to a new level of fitness
Walking with a purpose can help you live longer, according to a new study finds.
The many benefits of walking
Walking has the benefits of a moderate aerobic workout without the impact on joints when jogging or running. Over time, walking improves cardiovascular fitness and lower your resting heart rate.
Walking can stimulate the bone to produce osteoblasts (cells that help bones grow and stay strong), improving bone density and reducing your risk of osteoporosis and broken bones.
Walking boosts mood and moderates stress, especially outdoors. To feel happier, and when you can, increase your walking speed. Research suggests that there is a correlation between walking at 120 beats per minute and feelings of euphoria.
People who walk more sleep better, because it enhances the brain’s waste management system, removing toxins. Walking can also be a source of creative thinking and problem solving.
Walking can give the optical illusion that you’re younger. When you walk with your head up and lengthen your back, your posture improves.
People who walk with good technique can lose weight. Body shapes can change as muscles become tighter and stronger.
In the lead-up to a multi-day hike, I began thinking of easy to achieve and cheap options to prepare.
I landed on increasing my everyday walking – pushing out the after-dinner walk to something more than a stroll, walking to the shops, and even to town rather than just catching the bus or driving.
While my reason for going by “shanks pony” was to prepare for the hike, I’ve since read of an even better and bigger purpose: it might help me live longer!
The secret is to find a purpose to walk, for example going to the shops, the train station, or a further-away bus stop. It’s a productive and healthy way for able retirees to use their time.
A Monash University study found that older adults who walked for transport instead of taking a car, at least once a week, lived longer than those who didn’t.
Study participants with an average age of 75 who walked as transport at least once a week had a 25% lower risk of dying compared to those who were not walking for transport purposes.
The observational study looked at transport-related walking, which is walking for a specific purpose, such as to a medical appointment or to shop, instead of using motorised transport.
It’s different to strolling or going for a recreational walk, although any type of walking is healthier than none.
Building muscle strength and healthy bones through physical activity is especially important as we age to help improve balance and prevent falls – and they were some of the benefits revealed by the Monash research.
Also, it can enhance many of the body’s regulatory processes, such as blood flow and the control of blood sugars.
“Any move is a good move. Even one extra minute is better than nothing. But physical activity does need to be tailored to each person’s capacity. If you have any doubts, talk to your GP,” one researcher said.
Transport walking appears to benefit people the most who move from never engaging in walking for transport to walking rarely or once a week.
Past studies have shown that people who do no activity then do physical activity see the most improvement in their health. But before jumping into that, see a GP.
The researchers say the results emphasise the importance of creating safe neighbourhoods that promote walking for transport.
That means good physical and social infrastructure and the promotion of healthy lifestyles.
Senior author Associate Professor Danijela Gasevic says there are also economic benefits.
“Transport walking is simple, free and does not need specialist training, making it sustainable and accessible for older people,” she said.
“However, to walk more for transport, we really need good infrastructure for walking – paths and roads connecting places and spaces, and safe environments.”
Co-author Professor David Dunstan, who is Head of the Baker-Deakin Department of Lifestyle and Diabetes at the Baker Institute and Deakin University, said being physically active was important for good health.
Related reading: Aged Care Institute, AFR, BMJ
