Published on 13 December 2021

How Does Walking Control Your Body Movements?

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Have you ever considered what kind of power humans possess besides their brains? What do humans have compared to the horns, claws, and piercing teeth that other animals have to hunt their prey? The answer is endurance.

According to some anthropologists, this became significant around 2-3 million years ago, when humans began hunting and scavenging. Early humans learned endurance hunting because we couldn't chase down a gazelle like a cheetah. They would track prey over vast distances until the victim either overheated or trapped. However, people will call a cab even if they only need to travel a few blocks in today's society. 

Walking a mile or a marathon may appear complicated, if not impossible. But we were created to walk and run. Walking is not just a physical activity. It's an exercise that should be done every day. Let's see how walking helps to improve physical performance.

Impact of Walking On The Body

We walk daily for many reasons, such as walking to a university, shopping, etc., but walking impacts the body and mental health. 

According to research, you can develop strengths from walking. Walking is a type of cardiovascular physical activity that generally increases heart rate. Walking raises blood flow to the brain, which is an excellent sign for your brain to work more efficiently. It also helps to boost your energy level by releasing certain hormones like endorphins & deliver oxygen throughout the body.

If anyone wants to reduce weight, then walking would be an excellent option for them as exercise. The more you'll walk, the more you'll be healthy.

Walking As A Stress Buster

As mentioned earlier, walking improves not only your physical health but also your mental health too. Have you ever felt calm or had a good vibe while walking with your friends or lovable ones? If yes, then this is what walking does to reduce our stress. It usually distracts from negativity and brought to a new path of positivity where we feel more accessible. But it doesn't mean that you should have a partner with you every time. Even sometimes, self-walking is equal to calmness. 

Some research shows that 30 minutes of walking daily can keep Anxiety away. Apart from reducing stress, walking also improves memory skills, learning ability, and concentration which can bring creativity to you.  

Walking speed

Walking at a moderate speed for 30 to 60 minutes most days of the week can provide many health benefits of a physically active lifestyle, including lowering blood pressure, improving sleep, increasing energy, delaying aging, and reducing sickness risk. 

Compared to the required 150–300 minutes of moderate to vigorous physical exercise each week, researchers estimate that daily step counts of 7,000–9,000 could bring health benefits.

Even physical activity guidelines in 2018 suggest Americans with chronic conditions do at least 150-300 minutes of moderate-intensity aerobic physical activity.

What Muscles Does Walking Involve?

Our feet are what allow us to walk. This is partially correct, but not totally. Walking is a synchronized whole-body activity that utilizes both the arms and legs as part of locomotion. When researchers looked at how a runner like Usain Bolt coordinated his arms and legs, they noted that his legs move synchronously and diametrically, and so do his arms — all in perfect rhythm.

Walking helps to strengthen a variety of muscular groups, including:

  • Calves
  • Ankles
  • Hamstrings
  • quadriceps
  • Glutes

With each step, all these muscles work together to push and move you forward. Furthermore, your upper body is engaged. Although not directly addressed, the upper body supports your torso and maintains your pelvis so you can walk upright, according to specialists. 

Your hip flexors, core, and back all work together to keep you upright and support your stride. While walking, if you move your arms or wear wrist weights, you can also get an upper-body workout.

How To Maximize The Benefits Of A Walk

If you enjoy walking but want to burn more calories, tone muscle, or increase the intensity of your walk, and muscle strength, consider some of these ideas to turn your walk into a full-body exercise.

Both morning and night walks have their benefits. Morning walks help kickstart the day with a boost of energy, while night walks are a great way to unwind and relieve stress after a long day.

Walk Uphill

Compared to walking on a flat surface, walking on an elevation challenges your body and burns more calories. It also works your legs, glutes, and calves differently, which is Better for muscle conditioning and growth. Start with a mild slope and gradually raise it if you're not used to walking on an incline. If you want to step outside, find a location where you may begin walking uphill and end it by walking downhill.

Carry Weights Or Wear Wrist Weights

While walking, keep your arms occupied. Use free or wrist weights to tone your arms and burn more calories during your walk. To avoid excessive pain or damage, make sure you're holding/lifting the weights with good form.


Hiking is the best option to enhance physical performance. It s nothing but walking where you walk for more than an hour. Generally, hiking is done in natural spots. Exploring nature while walking into it would make your day more memorable. It can also burn many calories.  

Increase Your Speed

Start walking quicker (speed walking) to burn more calories and fat. The typical walking speed is 2-3 miles per hour or about 20 minutes per mile. Walking at a rate of 4 mph is recommended for weight loss. This equates to a mile time of 15 minutes. Increasing your speed from 3 to 4 mph will burn about one-third more calories.

Walking is a low-impact, low-cost activity that can be done at any time of day and your own pace. You can walk without the risks associated with more rigorous forms of exercise. Walking is an excellent kind of physical activity for people who are overweight, elderly, or haven't exercised in a long time. Walking is essential for developing the whole body, leading to a healthy lifestyle.

Make Walking More Interesting

Here are some tips to make walking more interesting:

  • Listen to the music you love the most
  • Instead of a daily walking route, try to change the streets so you wouldn't feel bored
  • Walk at various times to see how the place's atmosphere changes by the weather
  • Walking near the pond in the early morning or evening cause the shades of the sun reflecting in the pond's water to be more adorable while walking
  • Explore the sounds surrounding you

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Bottom Line From Practical Anxiety Solution

Walking has many roles in our life, which brings us towards a healthy lifestyle. Even a short walk can also make a beneficial impact on our lives.

To execute a good walk, first, you must make a routine. Walking in the early morning can make you feel good vibes. So walk whenever it's possible. If you want to enhance your body strength, you must walk instead of driving if the destination is under 3 km. Make your boring times into something active such as walking.