Walking Into Wellness: The Importance of Walking in Childhood
Walking is a simple yet effective activity that can shape a child’s health and well-being for their lifetime. Often overlooked in its simplicity, walking offers an accessible, low-impact way to improve physical, mental, and emotional health. For those who are able-bodied, walking is an excellent form of exercise that can be easily adapted to different fitness levels and lifestyles. For those with mobility challenges, finding alternative forms of movement can still provide many similar health benefits, as every form of movement counts to support a healthier, happier life.
Every Pace Matters but What’s the Difference?
Walking is an activity everyone can enjoy, regardless of fitness level. Different walking intensities contribute to varying health benefits.
Importance of Walking in Nature
Spending time outdoors naturally encourages more movement, allowing us to take additional steps and engage with our surroundings.
A study in 2022 examined the effects of walking or sitting outdoors on cognitive performance and relaxation in university students. The results showed that spending just 10 minutes outdoors significantly improved cognitive performance upon returning to lecture. While the sitting group reported feeling more mindful and less prone to overthinking, the walking group experienced greater relaxation. These findings may suggest that walking outdoors could provide additional benefits for stress reduction alongside cognitive enhancement.
Emphasis on Brisk and Vigorous Walking Outdoors - The Physical Benefits
Walking is an ideal activity, offering benefits across all fitness levels. While all walking paces are equally important and approachable, brisk and vigorous walking deliver the greatest returns for physical health.
Brisk walkers have a 24% lower risk of deaths (of any cause) when compared to slow walkers. Long walks, lasting an hour or more, are effective measures that support long term health and disease prevention. Even brief, two-minute walks after meals, can have immediate benefits, including lowering blood sugar levels. Research has shown that taking 8,200 steps daily significantly reduces the risk of chronic conditions such as obesity, sleep apnea, gastroesophageal reflux disease (GERD), major depressive disorder (MDD), type 2 diabetes, and hypertension. Furthermore, the study found that walking additional steps continues to enhance its benefits for nearly all health conditions examined.
Additionally, walking in natural environments amplifies these benefits by promoting immune system function. Phytoncides—natural compounds released by trees, leaves, and soil—have been shown to increase immune cell activity (specifically, natural killer cells), which helps the body to fight against infections and support cancer prevention. A study in Japan found that these immune-boosting effects lasted up to a month following a forest visit, highlighting the unique health benefits of walking in nature.
- Cardiovascular Health: Vigorous walking strengthens the heart and lowers blood pressure more effectively than slower walking, especially when walking in nature
- Weight Management: In Canada, 30% of youth aged 5–17 are classified as overweight or obese. A brisk 30-minute walk can burn up to 200 calories, while vigorous walking can burn even more. Active travel, such as walking to school, has been associated with lower BMI in children
- Strong Muscles and Bones: Walking strengthens the legs and core whereas increasing the duration and consistency of walks improve bone density. Vigorous walking, in particular, enhances muscle endurance
- Improved Metabolic Health: Each walking pace may improve glucose metabolism, while brisk and vigorous walking significantly enhance insulin sensitivity
The Mental, Emotional, and Social Benefits
Walking is transformative for the entire body - including the mind and emotions too.
- Mood Enhancement: In Canada, 11% of youth aged 15–24 report experiencing depression. Walking increases serotonin and endorphins, improving mood and reducing symptoms of depression and anxiety
- Stress Management: With more than 75 “nature prescription programs” across America, walking outdoors can be included in treatment plans for stress and anxiety. Research shows that walking in natural environments reduces levels of cortisol (the body’s stress hormone), increases resilience, and improves overall mental well-being
- Cognitive Function: Walking at a regular pace is associated with improved memory, concentration, and academic performance. A study found that walking for 10 minutes before completing tasks significantly improved mathematical problem-solving and feature detection in elementary to university level students, with the greatest benefits in lower-performing high school students
- Community Connection: About 38% of Canadians (aged 15-34) reported a weak sense of belonging to their community. Group exercise, regardless of its intensity, improves social connections and cooperation
How to Encourage Children to Walk
Begin with regular walking to create a habit and build consistency; it takes 66 days on average to build a habit. Walking to school or around the block is a great place to start. Aiming for 30 minutes a day is important, and this can even be spread out throughout the day into shorter walks. Once a routine is established, gradually increase the pace. A brisk walk after dinner or a family hike can help the transition towards moderate intensity.
To make walking more dynamic and engaging, incorporate vigorous walking by exploring hills with natural inclines, tracking steps with pedometers, or incorporating interval walking into adventurous trails. A study found that gamification initiatives were effective at sustainably increasing children’s physical activity in elementary school, increasing motivation. Children who achieved 3000 steps were rewarded with 10 stickers, which showed a significant increase in their activity levels compared to those who didn’t participate in the reward system.
With only 27% of Canadian children walking or biking to school, initiatives such as walking clubs or school walking programs can help make walking more enjoyable while increasing social connections.
Takeaways
Walking is one of the most simple and effective ways to enhance children’s physical, mental, and emotional well-being. For families aiming to maximize health benefits, incorporating brisk and vigorous walking into daily routines can be especially impactful—reducing the risk of chronic diseases, improving mental well-being, and enhancing physical strength and endurance.
Encourage your child to embrace walking as a regular part of their day—whether it’s a brisk walk to school, an adventurous hike, or a relaxing evening stroll with the family. Walking is more than just a form of exercise; it’s a powerful step toward a healthier, brighter future.
Author: Alexa Gavrilidis