Why walking can transform your body and mind, according to science

Walking, one of the most basic yet effective forms of exercise, brings with it a multitude of long-recognized health benefits. According to research, this activity significantly improves cardiovascular health by boosting heart strength and reducing the risk of heart disease. It also strengthens muscles and bones, making it an essential activity for maintaining an active and healthy lifestyle.

The benefits of walking go beyond the physical aspects. Immersing yourself in a natural environment while walking significantly contributes to mental well-being. This direct contact with nature helps alleviate symptoms of stress and depression, creating an improved mood and a more positive outlook on life.

According to New Scientist, simply being outdoors surrounded by natural landscapes not only inspires serenity but also stimulates positive cognitive processes, making it not only a workout for the body but also for the mind.

Impact of the Environment on the Benefits of Walking

The environment in which a walk is undertaken can drastically influence the benefits obtained from this activity. New Scientist magazine highlights that some natural environments, such as forests, mountains, and coasts, offer a greater range of benefits compared to urban environments. These landscapes not only lower blood pressure more effectively but also offer a respite from the hustle and bustle of modern life, boosting mental well-being.

Geography and landscape characteristics play a vital role. Walks in mountainous terrain not only exercise the body more intensely thanks to their inclines, but also provide an opportunity for introspection and connection with nature.

The sounds and sights of nature, such as birds chirping or the whisper of the wind, add a layer of sensory therapy. However, urban walks are not left behind in terms of benefits. Ulrika Stigsdotter of the University of Copenhagen states that the urban environment, with its architecture and vibrant history, can be equally restorative for many people.

Effects of rhythmic movement when walking

The act of walking, beyond its simple appearance, involves a sustained, rhythmic movement that has profound effects on the brain. According to research, this rhythm encourages the production of theta brain waves, specific frequencies that are strongly associated with improvements in memory, cognition, and mood. This makes walking both a physical and mental exercise, as it synchronizes the body with a natural rhythm that induces a calmer and more focused state of mind.

The rhythmic movement of walking also integrates with the theory of attention restoration. This theory suggests that daily activities that require concentration can deplete our cognitive resources, which can lead to stress and mental exhaustion. However, a walk in nature provides a respite from this drain, presenting what is called "gentle fascination."

This term refers to the ability of certain natural environments to passively capture our attention, allowing the brain to relax and recover from constant information overload.

The Importance of Scents During Walking

The often overlooked sense of smell is essential for maximizing the benefits of a walk. New Scientist reports that volatile substances emitted by plants and trees possess anti-inflammatory qualities that not only help reduce stress but can also effectively lower blood pressure. These compounds have the ability to influence our immune system, promoting better overall health.

Michael Leon, a neurobiologist at the University of California, suggests that constant exposure to diverse odors can strengthen certain areas of the brain responsible for memory and language. Furthermore, “olfactory enrichment,” which involves interacting with a wide range of scents, may even play a crucial role in preventing neurodegenerative conditions by keeping the brain structure active and healthy.

Benefits of Walking Near Water

Walks near water offer a unique set of benefits that enrich both the body and the mind. According to studies, the sea breeze, loaded with compounds from plants, algae, and bacteria, provides a stimulus that strengthens cellular functions, improving metabolism and reinforcing defenses against inflammatory diseases and tumors. This phenomenon, known as aeronutrients, suggests that breathing these elements can supplement critical nutrients in the regular diet.

Additionally, research reveals how the nutrients in the air inhaled during coastal walks can provide supplements of essential vitamins and minerals, contributing to a more holistic state of health. This transforms a simple coastal walk into a source of multifaceted well-being, combining physical exercise with nutritional enrichment.

Importance of Landscape and Fractal Complexity

The perception of natural landscapes and their fractal structure have a notable impact on overall well-being during a walk. According to research, landscapes with moderate fractal complexity, such as grasslands or savannas with scattered trees, tend to have a calming effect on people. These environments are neither too simple nor excessively complex, allowing the brain to optimally relax.

Studies have shown that these landscapes stimulate alpha and beta brain waves, which are linked to calmness and a state of relaxed attention. This brain response may have evolutionary roots, where such environments provided a perfect balance for predator detection and shelter seeking.