The other Sunday, during an online Zoom movement session with my aunties and uncle, we got talking about walking. 

As they get older, I’m acutely aware of the importance of strength and movement practices for healthy aging.

“How much walking?” I quizzed them  

“10,000 steps!” one of my aunties immediately responded.

While 10,000 steps is a great way to think about getting active, there’s another important aspect that often gets overlooked – the intensity of your walk!

And walking isn’t just about healthy aging – it’s a powerful tool for everyone’s brain health.

Remember last week when we talked about how movement can boost your brain’s learning capacity? Walking is one of the most accessible ways to give your brain that energy boost!

Walking: Quality and Quantity

Did you know? The pace of your walk matters just as much as the number of steps.

Research shows that 150 minutes of brisk walking per week offers significant health benefits.

But what exactly is “brisk”? 

Here’s a simple test: you should be able to talk in short phrases, but not sing a song! (Remember that singing test from a previous newsletter? )

Here are 3 key walking wisdom tips:

 Brain Energy Boost & Timing 

Just like we discussed last week, walking can be a powerful brain energizer. 

Try a 10-minute brisk walk before an important meeting or learning session. 

This quick movement snack increases blood flow to your brain and releases those energy-boosting neurochemicals. 

Think of it as your brain’s natural coffee – but without the crash afterward  

And speaking of timing, different times call for different paces.

A gentle post-meal stroll can help with digestion and blood sugar balance, while a brisk morning walk can energize you for the day ahead.

 Starting Smart & Tracking Progress

One of my aunts who is very sedentary felt a bit disheartened about the 150min target – “it’s a lot!”

If you’re just beginning or returning to walking, remember – every minute counts.

Starting with just 2-5 minutes is a win if you’re currently sedentary.

Track your progress using a simple diary or app (see PS) – aim for progress, not perfection!

Celebrate small wins as you gradually build up your walking practice.

 Walking for Work & Creativity

Transform your workday with walking meetings – I love this one – they’re great for both productivity and creativity!

Stuck on a problem? 

Consider a “walking brainstorm” – a walk can give your brain the space it needs for creative solutions and unlock new ideas.

Short walking breaks between tasks are also great for mental reset and productivity boost.

Question for you today

How can you use a walk to create a brain boost today?

Wishing you joy in every step,

Dr Sui Wong

PS – NHS Active 10 Tracker is a nice app that incentivizes people to get started with this habit, and adds a fun gamification element to it.

PPS – Stay tuned for a future edition where I’ll share more about feet, flexibility, and strength – all crucial elements of health at every age  

PPPS – This week’s brain-boosting walking tips are based on recommendations from WHO and research published in JAMA (2020, doi: 10.1001/jama.2020.1382) about step intensity and health benefits.

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