While most people probably regard walking chiefly as a way to get from place to place, it remains a great form of light aerobic exercise. Think of walking as "jogging lite" -- it gets your heart rate up, though not as much as jogging; it burns a lot of calories, but not at as high a rate as jogging does; and it tones and strengthens your legs, albeit not to the extent that running does. Less well appreciated, perhaps, are the effects walking has on your brain.
Improved Circulation
According to the Franklin Institute, walking is beneficial to the brain in that it increases cerebral circulation, which results in the delivery of greater amounts of oxygen and glucose to the cerebral hemispheres. Because walking does not impose the same oxygen and glucose demands on the leg muscles as running or cycling, there is, in effect, more of these fuels left over for your head. Over time, the cerebral vessels enlarge, allowing for a greater blood flow to the brain at all times.
Preservation of Cognitive Function
Walking has been shown to preserve certain aspects of cognitive function in older people. A study in the July 2001 issue of "Archives of Internal Medicine" followed nearly 6,000 women over the age of 65 for six to eight years. The researchers administered tests of cognitive functioning at both the beginning and the end of the study. They found a significant and direct relationship between the distances the women walked and how much cognitive decline they suffered.
Improved Concentration
A study at the University of Illinois found positive changes in the brains of men and women between the ages of 59 and 80 who walked for 40 minutes three times a week. The activity in various neural circuits was enhanced, particularly that in a circuit known as the default mode network, or DMN, which is most active when the brain is less focused on the external world. A decline in DMN function is seen in Alzheimer's disease and schizophrenia, and accordingly, enhanced DMN function is associated with improved scheduling, planning and multitasking -- all of which require concentration.
Reduced Stroke Risk
Walking not only helps keep your mind sharper as you age, but also reduces your risk of certain diseases and adverse events. In the February 1998 issue of "Stroke," a team of researchers led by Ralph Sacco investigated 369 people who had suffered a stroke within the past five years and 689 people who had not. They discovered after having the subjects complete questionnaires that moderate exercise such as walking was protective against ischemic stroke in a dose-response manner -- in other words, more walking meant less likelihood of a stroke.
References
- The Franklin Institute: Exercise: Renew
- "Stroke"; Leisure-Time Physical Activity and Ischemic Stroke Risk; Ralph L. Sacco, et al.; February 1998
- "Archives of Internal Medicine"; A Prospective Study of Physical Activity and Cognitive Decline in Elderly Women: Women Who Walk; Kristine Yaffe, et al.; July 2001
- University of Illinois News Bureau; Attention, Couch Potatoes! Walking Boosts Brain Connectivity, Function; Diana Yates; August 2010
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