Often regarded as a mundane activity, walking carries profound evolutionary significance. Neuroscientist Shane O’Mara beautifully explores this intricate bond between humanity and the art of walking in his book “In Praise of Walking: A New Scientific Exploration.” He takes us on a journey through time, highlighting the discovery of ancient human footprints in South Africa dating back 117,000 years, underscoring how walking is a timeless and unique facet of our species. O’Mara also underscores the significance of walking on two legs and how, even in the age of advanced technology, walking remains a challenge for sophisticated robots.

“It is no wonder that walking, today, is being considered a key factor that can help to enhance our brain structure and benefit learning and memory. This connection between walking and cognition extends to vital aspects of thinking, reasoning, and problem-solving, unveiling the therapeutic power of a stroll in tackling life’s challenges,” says Rohit Shelatkar, Fitness and nutrition Expert, VP Vitabiotics Ltd.

This intriguing link prompts the question: How many daily steps should one aim for to experience stress relief? Let’s delve into the science behind walking and its potential to reduce stress.

The Link Between Walking and Stress Reduction

Walking is a natural and accessible form of exercise that has been shown to have numerous physical and mental health benefits. When it comes to stress management, Shelatkar explains how walking can help:

Physical Activity

Stress Hormone Reduction Physical activity, including walking, prompts the release of endorphins, which are natural mood lifters. It also reduces the production of stress hormones like cortisol, helping to alleviate feelings of anxiety and tension.

Mindfulness and Relaxation

Walking gives you a chance to practice awareness. You may pay attention to your surroundings as you walk, your breathing, and the pattern of your steps. The cognitive activity that frequently comes along with stress can be diminished with the use of mindfulness.

Sleep Quality

Regular walks can improve your sleep quality. Better sleep, in turn, reduces stress levels. When you’re well-rested, you’re better equipped to cope with life’s challenges.

So, How Many Steps Should You Walk?

The number of steps you should aim for each day to manage stress effectively can vary from person to person. It depends on some factors such as your fitness level, age, and overall health. According to research carried out by Brigham and Women’s Hospital, an affiliate of Harvard University, and published in the JAMA Internal Medicine journal, taking as few as 4,400 steps a day can significantly reduce the risk of mortality. Additionally, it’s noteworthy to supplement your walking routine with more vigorous exercise sessions

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