Benefits of Walking
Why Walking Is One of the Best Forms of Exercise
Walking is one of the simplest and most accessible forms of exercise, yet it remains one of the most overlooked. Whether you're looking to improve your fitness, manage your weight or simply become more active, regular walking offers a surprising range of health benefits.
The ancient Romans understood the importance of maintaining both physical and mental wellbeing, captured perfectly in the phrase "Mens sana in corpore sano" – a healthy mind in a healthy body.
Modern research continues to reinforce this idea. Numerous studies have shown that walking can play an important role in maintaining a healthy weight while helping to reduce the risk of conditions such as type 2 diabetes, hypertension, obesity, osteoporosis, cardiovascular disease and stress-related illnesses.
One question many people ask is:
How much should you walk, and at what pace, to experience these benefits?
Let's take a look at what the research tells us.
Walking remains one of the simplest and most effective ways to improve cardiovascular health, fitness and overall wellbeing.
Does Walking Speed Matter?
Researchers at Pierre and Marie Curie University in Paris conducted one of the first long-term studies investigating the relationship between walking speed and cardiovascular health in older adults [1].
The five-year study followed more than 3,000 men and women aged between 65 and 85. During the study, researchers observed that participants with a slower walking speed were significantly more likely to die from cardiovascular disease than those who walked at a faster pace.
The researchers concluded that slower walking speed was strongly associated with an increased risk of cardiovascular mortality in otherwise healthy older adults.
While walking at any pace is beneficial, maintaining a comfortable but purposeful walking speed may offer additional cardiovascular benefits.
Is Walking Better Than Running for Fat Loss?
Another interesting study, carried out by researchers at the University of Verona and published in the Journal of Clinical Endocrinology and Metabolism, investigated how walking speed affects fat burning [2].
The researchers discovered that walking at a steady pace of around 4 km/h (2.5 mph) produced the highest rate of fat oxidation, often referred to as "fat burning".
Interestingly, increasing walking speed to 5 km/h or even 6 km/h did not significantly increase fat burning. Although participants burned more carbohydrates at the higher speeds, the moderate walking pace resulted in the most favourable fat-to-carbohydrate burning ratio.
To put this into perspective, an individual weighing 70 kg who walks for 40 minutes at approximately 4 km/h burns around 150 calories and approximately 6 grams of fat. Walking faster burns a similar number of calories over a shorter period but results in less fat being used as the primary energy source.
The researchers concluded that encouraging moderate, sustainable exercise may be more practical and beneficial than promoting more demanding exercise programmes, particularly for people beginning their fitness journey.
How Much Walking Should You Do?
Even relatively small amounts of regular walking can make a meaningful difference to your overall health.
Walking for 30 minutes, three times per week is enough to begin experiencing many of the benefits associated with regular physical activity. As your fitness improves, gradually increasing this to five days each week can provide even greater long-term health benefits.
Some of the many benefits of walking include:
- Helps reduce the risk of type 2 diabetes
- Supports cardiovascular health
- Improves circulation
- Helps maintain healthy blood pressure
- Strengthens bones and joints
- Supports brain function and mental wellbeing
- Helps reduce symptoms of stress and depression
- Supports healthy weight management
- Improves overall fitness and endurance
- Enhances physical function and mobility
The list goes on, but one thing is clear — walking remains one of the easiest, safest and most effective ways to improve your overall health and wellbeing.
Can Infrared Clothing Support Walking and Recovery?
Whether you're walking for fitness, improving your health or simply enjoying time outdoors, staying comfortable throughout your walk can make the experience far more enjoyable. That's where the right clothing can make a real difference.
At ABSOLUTE360®, our garments are made using infrared-responsive performance fabric, designed to support natural thermoregulation during activity. The fabric reflects naturally occurring infrared energy back towards the body, helping maintain comfort across changing temperatures while supporting your body's natural physiological processes.
Some of the potential benefits include:
- Improved microcirculation – helping deliver oxygen and nutrients more efficiently throughout the body.
- Enhanced cellular activity – supporting normal cellular function, helping promote recovery, reduce muscle fatigue and improve overall comfort after exercise.
Whether you're heading out for a brisk walk, training for your next event or simply embracing a more active lifestyle, every journey begins with a single step.
If you'd like to learn more about the technology behind our garments, visit our Infrared Technology page.
Final Thoughts
Walking may be one of the oldest forms of human movement, but it remains one of the most effective ways to support your health.
It's free, accessible to almost everyone and easy to fit into everyday life. Whether your goal is to improve your fitness, manage your weight or simply enjoy the physical and mental benefits of being more active, regular walking is a habit well worth developing.
Sometimes the simplest forms of exercise really are the most powerful.
References
[1] PubMed — Slow Walking Speed and Cardiovascular Mortality in Older Adults
https://pubmed.ncbi.nlm.nih.gov/19903980/
[2] Journal of Clinical Endocrinology Metabolism — Walking Speed, Fat Oxidation and Weight Management
https://press.endocrine.org/journal/jcem
