The Science of Walking

In our high-tech, high-pressure world, we tend to think solutions to pain, stress, or low energy need to be complicated—special equipment, advanced techniques, or expensive treatments.

But one of the most powerful health tools we have is something simple, free, and accessible to nearly everyone: walking.

We’ve all heard that walking is “good for you.” But new research shows just how deep and wide the benefits really go.

"There’s no more underrated and research-backed therapeutic tool than walking." – Scott Hogan, Built from Broken

Backed by Research—Literally

In a study published in the journal Aging, researchers at UCLA found that walking was just as effective for back pain as conventional methods like massage, heat, and relaxation techniques. Another study in the Annals of Internal Medicine showed that people with osteoarthritis who followed a walking program experienced a 27% reduction in pain. Not only that, but they also used less medication to manage their discomfort.

How? Walking doesn’t just soothe symptoms—it supports the body’s natural healing processes. It:

• Increases circulation of your body’s natural painkillers (endorphins and opioids)

• Reduces inflammation and pain sensitivity

• Stimulates synovial fluid in your joints to keep them mobile and nourished

• Strengthens foot muscles and spinal stabilizers for better posture and balance

• Lowers cortisol (your stress hormone), which is closely tied to pain levels

• Improves blood pressure, mood, and overall feelings of control and vitality

Movement Is Medicine—Especially Over Time

When done consistently, walking helps improve bone density, support weight management (reducing joint compression), and enhance blood flow to muscles—delivering oxygen and nutrients while helping remove waste products from the body.

Even a few short walks throughout the day can add up to powerful change. This is particularly important for people managing chronic conditions, injury recovery, or those who feel “stuck” with pain they’ve come to see as inevitable.

Walking doesn’t just move your body. It moves your health forward.

Tips to Get Started (or Reignite the Habit)

• Walk for time, not distance. Try 10–20 minutes a few times per day.

• Stack habits. Pair walking with a phone call, podcast, or errand.

• Go natural. Barefoot walking on grass or sand improves balance and body awareness.

• Don’t worry about perfection. One walk is better than none. Two is better than one.

• Plan your route—but keep it flexible. Explore new areas or take the scenic route to your next appointment.

We’re Here to Help

At Healthcode, we are passionate about helping you move well, feel strong, and live fully. Whether you’re working through back pain, want to improve your energy, or just want to move more without overhauling your routine—we’re here to guide you. Our clinical exercise physiology team can help you create a customized movement plan that’s grounded in science and built for you.

Walking may be simple—but with the right support, it can be transformational.