I’m delighted to announce that my latest book, The Walking Cure, is now available in paperback. Thrillingly, the book has been selected as Waterstones Book of the Month, so throughout May, June and beyond I will be ‘on tour’ talking (and sometimes walking-talking, most of it free to join) about how landscapes and locations change us, why walking is the ideal exercise for aging well and how to perfect our gait so that we can walk further, faster, with fewer (hopefully no) injuries. I’ll be in various London locations, as well as Milton Keynes, Yorkshire (Filey), Newark, Lymington, Kent (Bluewater) and Wiltshire (Marlborough).
If you’d like to see Susan and I discussing the simple power of walking (with demonstrations), join us at Waterstones in Putney (South-West London), 7pm, on Wednesday 17th June. Tickets here. For all other dates and locations, scroll to the end of this post.
So it seems timely to explore some new studies on movement/walking.
The first study to cross my desk was a fascinating experiment on moving in tune with our circadian rhythms. Most of us have a vague idea of whether we’re a morning person – a lark – or more of an evening person – an owl.
But it turns out that walking/exercising when our body is at its most energetic and upbeat is the best thing we can do. In other words, when we walk might be as important as how far or fast we walk.
In this study, 134 adults (aged 40 to 60) exercised five days a week for three months – but at different times of the day. The results demonstrated a clear difference. Chronotype-aligned participants (that’s larks exercising at larkish times ie. early morning) saw systolic blood pressure fall by nearly 11 mmHg.
But those who exercised against their chronotype (that’s larks exercising in the evening, for example) saw systolic blood pressure drop by only 5.5 mmHg.
Cholesterol tests revealed a similarly dramatic difference, with LDL cholesterol falling almost twice as far among circadian-aligned participants.
Similarly, sleep quality and fasting glucose also favoured the aligned group. Which is to say, their blood sugar levels were better regulated and their sleep was deeper and longer when they exercised at their peak-energy times.
Interestingly, the second study to cross my desk also looked at circadian rhythms. This one found that older adults with a more fragmented circadian rest-activity rhythm experienced more shrinking of the brain in areas typically affected by Alzheimer’s disease.
The body likes predictability, and it clearly likes to work with its own ordained rhythms. As one of the researchers noted: ‘People may want to help their brain health as they age by having a less fragmented daily rest-activity rhythm.’ His advice was to aim for regularity by:
- waking up at about the same time every day
- getting bright light exposure in the morning
- staying physically active during the day
- keeping meals and bedtime consistent
- limiting long or late naps
- avoiding caffeine or alcohol too close to bedtime.
Of course, one of the best ways to stay consistently active and ensure we get plenty of outside sunlight is to build regular walks into our days, perhaps at regular times (dog walkers will already do this – most dogs adore a routine and are tightly bound to their own circadian rhythms!).
But why walk? Why not run or cycle, for example? Well, it seems that walking may be the single most effective way of protecting our brain: A 2025 meta analysis (that’s an analysis of multiple studies/experiments) involving over 900 people aged 50 +, found that walking, running, and cycling all effectively improved circulating BDNF levels. BDNF (Brain-Derived Neurotrophic Factor) is like Miracle-Gro for the brain – it’s the protein that nourishes new neurons. It’s exactly what our brains need as they age. But this meta analysis found – rather to my surprise – that ‘low-intensity short-duration walking was superior to other [cycling, running] exercise’, while ‘moderate-intensity short-duration walking was more effective at increasing BDNF levels than high-intensity long-duration walking.’
Of course, all movement is good and the most important thing is to do what you enjoy. However, according to these researchers, short walks of a moderate intensity (slightly breathless) are the best way of keeping our brain growing. It’s not clear why short walks surpassed long (or very fast) walks, cycling or running. But I wonder if it’s the speeding-up and slowing-down that make ‘moderate-intensity, short-duration walking’ so effective at kindling brain-nurturing BDNF.
I’m a fan of Japanese Interval Walking: walk briskly for 2-3 minutes, then slow down to a recovery stroll. Repeat. Or climb a few hills, which often has the same effect. Read about how best to start Interval Walking Training here .
Walking backwards and barefoot have both been found to help with memory. I talked to the Daily Telegraph about using these walking techniques as revision aides here (behind a paywall unless you’re a Telegraph subscriber – apologies). They’re just as effective for ageing well. Take your shoes off and pad around barefoot or socked whenever you can. Go backwards if possible!
Lastly, I recently came across this list of suggestions for getting more outdoor footwork into an average day (thanks to Dr Mark Hymen’s Longevity Journal). Dr Hymen lists eight types of walk (and I love thinking of walking in this way) – the words below are all his.
The Catchup Walk
Want to reconnect with a friend? Instead of meeting for lunch or drinks, why not go for a walk?
You’ll get some steps in, and the conversation often flows more naturally when you’re side by side.
There’s a reason “walk-and-talk” therapy exists—moving together, without the pressure of constant eye contact, can help some people feel more at ease and lead to deeper, more meaningful conversations.
The Problem-Solving Walk
According to nineteenth-century philosopher Friedrich Nietzsche, “All truly great thoughts are conceived by walking.”²,³ But you don’t have to just take his word for it: A series of Stanford University studies found that walking can significantly boost creative thinking.
Most of the walking sessions in the study were short—just 4 to 16 minutes—but even brief strolls led to a noticeable increase in the number of creative ideas people generated.
The effect was especially strong for divergent thinking—the kind that helps you come up with original, varied solutions or brainstorm new uses for familiar things.
Even more interesting? The participants’ creative juices didn’t stop flowing when their walk ended. They remained more creative afterward, even when they returned to sitting.
(Hat tip to the Stanford scientists who dug up that Nietzsche quote.)
The Dog Walk
Your dog needs it, and so do you. Plus, it’s a great way to bond with your pet.
The After-Dinner Walk
While the couch might look inviting after a meal, taking a short walk instead can do wonders for your health. That’s because research shows going for a walk within 30 minutes after a meal can significantly improve blood sugar and enhance metabolic health.
The benefits may go beyond your blood sugar, though. In Italy, people often take an evening stroll, known as “la passeggiata,” after dinner. The tradition isn’t about burning off calories; it’s about enjoying fresh air and spending time with loved ones.
Interestingly, in a 50-year study, researchers found that Italian immigrants living in Roseto, Pennsylvania, had significantly lower rates of heart disease—partly attributed to such cultural lifestyle habits as la passeggiata—than folks living a more typical American lifestyle in the next town over.
The Mood-Boosting Walk
If you find yourself in a bad mood, that’s your cue: It’s time for a walk. And by “bad mood,” I mean anytime you’re feeling down, frustrated, stressed, overwhelmed, or angry.
A University of Mississippi study found that just 5 minutes of walking was enough to significantly improve mood.⁷
And a meta-analysis of 75 randomized, controlled trials concluded that walking can reduce symptoms of depression and anxiety across all kinds of people, no matter how often or how far they walked—or whether they were indoors or outside.⁸
Most people aren’t very productive when they’re in a low or agitated mood—which means going for a walk isn’t a “time suck”—it’s a well-placed investment in better focus and a better day.
The Multi-Tasking Walk
Walking doesn’t have to mean stopping everything else. Start thinking of it as a way to get things done—and you’ll find more chances to move.
Need some tomatoes? Coffee? Soap? Walk to the store—if it’s safe and within a reasonable distance. (Does anyone do this anymore?) Toss on a backpack if you have a few items to get.
Have to call into a meeting? Grab your Airpods and get going.
Told your sister you’d call? Take care of it on a walk.
The bottom line: Even small errands and conversations can be a way to sneak in more movement. Look for opportunities.
The Self-Indulgent Walk
Use “temptation bundling” to make walking something you really look forward to.
Temptation bundling is a concept developed by Katy Milkman, PhD, and a team of researchers at the University of Pennsylvania. It involves bundling a “should” (exercise) with a “want” or “temptation” (something else you really enjoy).
In 2014, the researchers conducted a study to see if it’d work. They gave one group of gym goers a “tempting” audiobook of their choosing—The Hunger Games was most popular—but with an important caveat: The participants could only listen to it while exercising on a treadmill or other aerobic machine.⁹
Turns out, these folks worked out 51 percent more frequently than gym members who weren’t given an audiobook.
“This pairing makes ‘should’ activities—like walking—more enticing and therefore more likely to be readily executed; it also makes ‘want’ activities less wasteful and guilt-inducing,” say the researchers.¹⁰
So what’s your Hunger Games? What’s an audiobook or podcast you love? Save it for your daily walk, and see if it makes getting your steps in more enticing.
The Mall Walk
Sure, everyone made fun of “mall walkers” in the 80s. But it’s actually a great idea, especially on bad weather days or when you’ve got time to kill after dropping your kids off at Hollister. Take advantage of the climate-controlled, traffic free walking space to accumulate more steps.
That’s it from Dr Hymen.
And if you’d like to catch me talking about walking, or join me on a talking walk, please find me at one of my upcoming events. I’d love to see you there!
Milton Keynes 6 May
Filey in Yorkshire 9 May
Bluewater, Kent 22 May
Lymington, Hampshire 10 June
Chiswick, London 11 June
Putney, London 17 June
Kings Cross, London 18 June at Word on the Water
Wimbledon, London 20 June
Newark Book Festival, 10 July
Marlborough Literary Festival, 25 September
Meanwhile, keep walking!
Annabel
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