NON-COMMUNICABLE diseases (NCDs) are a serious medical and social problem. A prime contributor to this issue is the foods we eat; they are highly processed and easily accessible from the convenience of a device without leaving the house. Combined with the sedentary nature of many occupations, it is a recipe for the epidemic of hypertension, diabetes and heart disease we now face.

NCDs killed at least 43 million people in 2021; 18 million of these people died before age 70 years and 82 per cent of these deaths occur in low- and middle-income countries much like Jamaica (WHO, 2024).

Adapting a physically active lifestyle reduces your risks of morbidity and mortality from these diseases, a great way to start improving your overall health is walking.

The benefits of walking

Walking is an inexpensive form of physical activity that requires very little equipment or technical expertise, which offer a myriad of health benefits. Walking has been shown to reduce blood glucose levels and positively impact insulin sensitivity. After bouts of walking there is also an increase of ‘happy hormones’ such as dopamine and endorphins leading to a reduction in stress and anxiety levels in the individual. Additionally, there is an increase in the bone density in older adults due to the weight-bearing and low-impact nature of walking, leading reduced risk of injury while achieving the daily prescription of physical activity.

Time and duration

In order to achieve the best results from walking the time of day in which you do so is an important factor. Those people who are on a weight loss journey, may be best serve with early morning walk. Research shows, going for walk in a fasted state before breakfast can lead to a greater percentage of fat burned for energy, due to the body utilising the fat reserves more readily; it also stimulates the metabolism potentially helping to burn more calories throughout day leading improved weight management when done constantly

In the evening a 30-60 minutes’ walk after your meal has been shown to reduces blood glucose spike (hyperglycaemia) by up to 50 per cent by activated muscle tissues which uses the glucose from your meal to fuel muscular exertion during walks.

Walking is a simple way to get active. It also has a tremendous benefit to your health and well-being so what are you waiting for? Get started today.

Michael Huggan is regional physical activity specialist, South Regional Health Authority.