Walking: The Most Underrated Prescription Your Doctor Forgot to Write

The “Exercise” I Accidentally Stuck With

In 2024, like a few years back, well, I did what many well-intentioned adults do, especially when their health report starts looking way unfriendly. You might be guessing what if I am not mistaken. Yes, I joined a gym. I bought the shoes and frankly promised myself I'd go harder and do better that very moment.

But then, you know, the body of humans, a little giving up along the way. That wasn't it, my schedules were just tight and wouldn't allow me. Three weeks later, the shoes, I will say, became an excellent shelf decor, and the gym card, it did live in my wallet as a token to keep reminding me of the guilt of quitting. 

What did stick? Walking. The one you do every day without quitting. And these walking we do, they don't seem heroic or that one which will influence individuals. They are just regular ones. Sometimes faster, sometimes just as a result of wandering around after dinner, during phone calls, between errands. And surprisingly, annoyingly, it worked. 

Walking has an uncomfortable truth, and that is, a lot of people see it as normal and not a form of exercise, and as a result, a lot of people do not believe it does help. 

Why Walking Doesn’t “Look” Like Medicine (But Absolutely Is)

When people, not only you, imagine their health, what they imagine and picture in their mind is a conspicuous transformation. 

• They imagine some sweaty gym selfies
• Some very complicated diet rules
• And workout plans that feel like internships that are not paid for.

Walking to some people feels boring, if not a few, then many of us. That is why a person would even drive to a nearby store, five minutes' walk from home, only to get a chewing gum. Walking, suspiciously, is almost easy, but the human body, as you may not know, does not care about aesthetics or suffering points. What it cares about is the movements that it understands. And walking is the movement, in fact, we are born to do.

What Does Science Actually Say About Walking

Decades and more than decades of scientific research show that walking regularly can:

• Improve a person's blood sugar control
• Lowers a person's blood pressure
• Reduces  cardiovascular risk in people 
• Supports and manages a person's weight.
• Improves people's mood and sleep
• And moreover, protects joints instead of punishing them.

Walking does all the above without leaving you a scar or sore or getting you injured. As I found out on WHO, when physical activity is not enough for the body, non-communicable diseases like Type 2 diabetes, hypertension, and heart diseases become a major risk factor. 

The Sedentary Problem We Don’t Like Talking About

Adults of today walk 60 to 70 percent less than previous generations. Why wouldn't you believe this truth when you see the cars there, the flights in the skies, and the tricycles and the motorcycles dashing before our eyes? In most cities, the pavements are even empty, and that leaves me to question myself as to why they are even there. But, well, they also serve their purpose. It has even gotten worse, where walking can become an exercise, such as climbing up and down the staircase. But even that is not so again, especially when a two- or three-storey building has elevators. 

Myths About Walking That We Need to Put Aside Immediately

Let us be clear about this. There is also the confusion that keeps people from even starting to love walking. I call these ones myths because they are honestly not true.

Myth 1: Walking is not enough.

Tell my old woman not to go out for a walk, and she will instantly have a bone to pick with you. Walking is enough because, significantly, it helps improve metabolic health when it is done consistently and not once in a while.

Myth 2: If you do not get to 10,000 steps in a day, then it is pointless

How is hitting 10,000 steps a day really a problem if one is unable to? 6,000 to 7,000 steps is even enough. I remember when I had my Samsung Galaxy. At the end of the day, when I unknowingly hit 7000 steps, I received a congratulatory message. To some people, it is worth nothing when you do not hit 10,000 steps in a day, but that is literally and not factually true. 

Myth 3: Walking slowly doesn't count

My grandfather will tell me all the time, a small piece of a loaf or half is better than none, and so is walking. Walking slowly is better than not walking at all, but then, a brisk pace brings more benefits.

Timing Matters More Than You Think (Especially for Blood Sugar)

I term this the post-meal walking window. That is, walking 15 to 20 minutes after meals, especially after evening dinner. This brings me the benefit of better digestion and good sleep. 

Neighbours Testimonies I Would Want to Share on the Benefits of Walking

1. For Mrs. Jones, a 42-year-old woman who worked in the office, she would walk 20 minutes after eating. That alone has helped in normalizing her blood sugar level, which is confidential on her medical report, and I can't share it with you.

2. Mrs. Hudson, my next-door neighbour, also 55 years old and a friend of my mums reduced her systolic blood pressure by 10 mmHg after committing to daily evening walks, which is confirmed by her home BP logs, and that too, I can't share here. Forgive me.

3. And for my own father, who is old yet struggling with poor sleep, lost 5kg over 6 months through his consistent walking alone. He now sleeps better and even more deeply.

A Quick Comparison: Walking vs Other Exercise

Factor	Walking	Gym Workouts	HIIT
Risk of Injury	Very Low	Moderate	High
How Sustainable	Excellent	Variable	Low for beginners
Blood Sugar Control	High	Moderate	Moderate
Needed Equipment	Shoes	Membership	Space & recovery
Stress on Joints	Minimal	Moderate	High

Important Safety Note

• Walking barefoot is something you should not do, especially if you have diabetes
• Wear footwear that provides support, and regularly inspect your feet

The benefits you will derive from walking include a lot, with the following benefits not exclusive

• Better sleep and quality sleep
• Blood pressure becomes manageable
• Your energy improves

Inspirations from Mrs. Jones to add

I will be concluding this by leaving behind the inspirations from Mrs. Jones to you. She says, walking is boring to many, but it is worth it because it does more good than you will know. It is not an activity to impress others, it won't put your joints in wreck, it won't need an inspection from someone, and for that matter, you should walk and walk as much as possible without feeling sorry because it is what we are born to do. WALK

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