Habit Library
Learn more about healthy habits, habit building and how Munay can help you stay healthy.
Walking
Munay
Walking
Discover how regular walking boosts energy, improves mood, and strengthens your heart while being an easy way to stay active. Learn how to build this healthy exercise habit with Munay.
Why it matters
In an age of sedentary lifestyles and packed schedules, walking stands out as a simple yet profoundly effective way to stay active and healthy. Unlike more intense forms of exercise, walking is accessible to people of all fitness levels and requires no special equipment or training.
Walking regularly not only strengthens your body but also enhances mental clarity, reduces stress, and connects you to the world around you. This habit is a cornerstone of lifelong health, offering a low-impact yet powerful way to keep moving and stay grounded.
What is walking?
The habit of walking is the consistent practice of incorporating walking into your daily routine for physical, mental, and emotional benefits. This can range from brisk walks for cardiovascular fitness to slower, mindful strolls to decompress and reconnect with nature.
Walking is a versatile activity that fits seamlessly into almost any lifestyle. Whether it’s a purposeful morning walk, a midday stroll to clear your head, or an evening walk with loved ones, this habit can be tailored to your schedule and needs.
Science behind it
Walking offers a wealth of health benefits, supported by extensive research. Research shows that even moderate-intensity walking can significantly reduce the risk of chronic diseases like heart disease, diabetes, and hypertension.
Walking is also linked to improved mental health. Regular walks reduce cortisol levels, a marker of stress, while increasing the release of endorphins and serotonin, which elevate mood and promote feelings of happiness. Additionally, walking enhances cognitive function. Studies show that walking boosts creativity and problem-solving skills, making it an excellent tool for mental rejuvenation.
Benefits for your health
The benefits of walking span physical and mental well-being:
Physically, walking strengthens your cardiovascular system, improves circulation, and promotes better posture and joint health. It’s an excellent way to maintain a healthy weight and build stamina without straining your body.
Mentally, walking reduces stress, sharpens focus, and elevates mood. It provides a mental reset, helping you manage anxiety, clear your mind, and foster a sense of calm. It also provides opportunities for connection - whether it’s walking with a friend, enjoying nature, or taking time for yourself.
How to build this habit
Building a walking habit is easy and flexible. Here’s how you can get started:
- Start small: Begin with short walks, even just 5-10 minutes, and gradually increase your duration and pace over time.
- Incorporate walking into daily life: Walk to work, run errands on foot, or take a short walk during lunch breaks.
- Choose enjoyable routes: Explore parks, trails, or scenic neighborhoods to make walking more enjoyable and motivating.
- Set a routine: Schedule regular walking times, such as a morning walk to start your day or an evening stroll to unwind.
- Track your progress: Use apps or a simple journal to log your walks and celebrate milestones.
- Make it social: Walk with friends, family, or a pet to combine exercise with quality time.
- Practice mindfulness: Use walks as an opportunity to observe your surroundings, focus on your breath, or simply be present in the moment.
Conclusion
Walking is a simple, accessible habit that has the power to transform your physical, mental, and emotional well-being. By taking small, intentional steps each day, you can create a foundation of health and vitality that supports you for a lifetime.
Build this habit
Start building the habit of walking with Munay, your intelligent habit companion. Go to Get Munay to download the app or visit Munay App to learn more about it.
Sources
- Hanson, S., & Jones, A. (2015). Is there evidence that walking groups have health benefits? A systematic review and meta-analysis. British Journal of Sports Medicine, 49(11), 710-715. https://doi.org/10.1136/bjsports-2014-094157
- Kelly, P., Williamson, C., Niven, A. G., Hunter, R., Mutrie, N., & Richards, J. (2018). Walking on sunshine: Scoping review of the evidence for walking and mental health. British Journal of Sports Medicine, 52(12), 800-806. https://doi.org/10.1136/bjsports-2017-098827
- Lee, I. M., & Buchner, D. M. (2008). The importance of walking to public health. Medicine & Science in Sports & Exercise, 40(7), S512-S518. https://doi.org/10.1249/mss.0b013e31817c65d0
- Manson, J. E., Hu, F. B., Rich-Edwards, J. W., Colditz, G. A., Stampfer, M. J., Willett, W. C., & Hennekens, C. H. (1999). A prospective study of walking as compared with vigorous exercise in the prevention of coronary heart disease in women. New England Journal of Medicine, 341(9), 650-658. https://doi.org/10.1056/nejm199908263410904
- Murtagh, E. M., Murphy, M. H., & Boone-Heinonen, J. (2010). Walking: The first steps in cardiovascular disease prevention. Current Opinion in Cardiology, 25(5), 490-496. https://doi.org/10.1097/HCO.0b013e32833ce972
- Oppezzo, M., & Schwartz, D. L. (2014). Give your ideas some legs: The positive effect of walking on creative thinking. Journal of Experimental Psychology: Learning, Memory, and Cognition, 40(4), 1142-1152. https://doi.org/10.1037/a0036577
- Reiner, M., Niermann, C., Jekauc, D., & Woll, A. (2013). Long-term health benefits of physical activity–a systematic review of longitudinal studies. BMC Public Health, 13, 1-9. https://doi.org/10.1186/1471-2458-13-813
- Rippe, J. M., Ward, A., Porcari, J. P., & Freedson, P. S. (1988). Walking for health and fitness. JAMA, 259(18), 2720-2724. https://doi.org/10.1001/jama.1988.03720180046031
- Roe, J., & Aspinall, P. (2011). The restorative benefits of walking in urban and rural settings in adults with good and poor mental health. Health & Place, 17(1), 103-113. https://doi.org/10.1016/j.healthplace.2010.09.003
- Ungvari, Z., Fazekas-Pongor, V., Csiszar, A., & Kunutsor, S. K. (2023). The multifaceted benefits of walking for healthy aging: From Blue Zones to molecular mechanisms. GeroScience, 45(6), 3211-3239. https://doi.org/10.1007/s11357-023-00873-8