In Praise of Walking
The new science of how we walk and why it’s good for us
Book Edition Details
Summary
"In Praise of Walking (2019) examines the science behind one of the basic skills that defines us as human beings. By walking more, you can boost your physical and mental health – and become more creative and social."
Introduction
Every day, you perform one of the most remarkable feats in the natural world, yet you barely give it a second thought. You stand upright on two legs, shift your weight forward, and begin a controlled fall that your brain and body expertly convert into smooth, rhythmic motion. Walking seems so simple, so automatic, that we rarely consider its profound complexity or its extraordinary impact on who we are as humans. Yet this seemingly mundane act shaped our evolution, built our civilizations, and continues to sculpt our minds and bodies in ways science is only beginning to understand. Walking is far more than mere transportation from point A to point B. Recent discoveries reveal that this fundamental human activity serves as a master key, unlocking benefits across every aspect of our existence. When we walk, we don't just move our bodies through space—we activate ancient neural networks, boost creativity, enhance memory, and even reshape the very structure of our brains. The simple act of putting one foot in front of the other triggers a cascade of biological processes that our ancestors depended upon for survival and that we still need for optimal health and wellbeing today. This exploration will reveal how walking serves as both medicine and muse, how our bipedal nature distinguishes us from every other species, and why the rhythm of our footsteps might just be the most underestimated force for improving our lives in the modern world.
The Science of Walking: From Brain to Body
Walking represents one of nature's most sophisticated engineering marvels, requiring the seamless coordination of multiple systems working in perfect harmony. When you take a single step, your brain must solve an incredibly complex problem in real-time: how to maintain balance while propelling your body forward, all while keeping your head stable and your vision clear. This feat involves your vestibular system in your inner ear acting like a biological gyroscope, your proprioceptive sensors providing constant feedback about your body's position in space, and your visual system processing the flow of the world around you. At the heart of walking lies a remarkable neural network called the central pattern generator, located in your spinal cord. This ancient circuit can produce the rhythmic, alternating movements of walking without conscious input from your brain, which explains why you can walk while thinking about something completely different. Your brain's role is more like a conductor than a micromanager, providing overall direction and making adjustments when needed, but trusting the spinal cord to handle the basic rhythm. This division of labor is so efficient that even individuals with certain spinal injuries can sometimes regain walking ability through targeted rehabilitation. The mechanical aspects of walking are equally fascinating. Your body functions as an inverted pendulum, with each leg swinging forward while the other provides support, creating a controlled fall that converts potential energy into forward motion. This system is so energy-efficient that humans can walk farther using fewer calories than almost any other animal of comparable size. The intricate timing of muscle contractions, the precise placement of each foot, and the constant micro-adjustments for terrain and obstacles all happen automatically, freeing your conscious mind for other tasks. What makes human walking truly unique is our fully upright posture and the way it freed our hands for other purposes. This evolutionary innovation didn't just change how we move—it transformed how we think. When we walk, increased blood flow to the brain enhances cognitive function, while the rhythmic nature of walking appears to promote the kind of relaxed attention that fosters creative thinking and problem-solving.
Walking Through Time: Evolution and Human Development
The story of human walking begins millions of years ago with a revolutionary change that set our ancestors apart from every other primate. While our closest relatives, the chimpanzees, remained committed to knuckle-walking and tree-swinging, early hominins made the radical transition to walking upright on two legs. This shift required dramatic anatomical changes throughout the entire body, from repositioning the hole at the base of the skull where the spinal cord connects, to reshaping the pelvis, lengthening the legs, and even modifying the feet to create the distinctive human arch. Bipedalism wasn't just about anatomy—it was about survival strategy. Walking upright allowed our ancestors to see over tall grass, spot predators and prey from greater distances, and most importantly, freed their hands to carry food, tools, and children. This gave early humans a crucial advantage in the African savanna: they could gather food efficiently and transport it back to safe locations, enabling them to support larger brains and extended childcare periods. The energy efficiency of human walking also made long-distance travel possible, eventually allowing our species to migrate out of Africa and populate the entire globe. The genetic blueprint for walking runs surprisingly deep in evolutionary history. Scientists have discovered that the same genes controlling walking movements in humans also govern locomotion in species as different as fish and mice, suggesting that the neural circuits for rhythmic movement evolved hundreds of millions of years ago. This ancient heritage explains why the basic pattern of walking develops so naturally in human children, despite its apparent complexity. Even more remarkably, some fish species that "walk" along the ocean floor using their fins share the same fundamental genetic programming that controls our leg movements. For individual humans, learning to walk represents one of the most significant milestones in early development. Toddlers typically take thousands of steps and experience dozens of falls each day as they master this skill, gradually strengthening the neural connections and muscle coordination required for stable bipedal locomotion. This intensive practice period isn't just about physical development—it's rewiring the brain in profound ways. Children who achieve independent walking show dramatic improvements in spatial reasoning, social interaction, and exploratory behavior, as their newly mobile brains can finally engage with the world in the way evolution intended.
Walking for Health: Body, Mind, and Creativity
Modern science has validated what many cultures have long suspected: walking is perhaps the most powerful and accessible form of medicine available to humans. Regular walking triggers a cascade of beneficial changes throughout the body, from strengthening the cardiovascular system to promoting the growth of new brain cells. Unlike many forms of exercise that require special equipment, training, or physical conditioning, walking is a low-impact activity that almost everyone can perform, yet its effects rival those of far more intensive interventions. The brain benefits of walking are particularly striking. When you walk regularly, your brain produces increased levels of brain-derived neurotrophic factor, a protein that acts like fertilizer for neurons, promoting the growth of new connections and even the birth of new brain cells in areas crucial for learning and memory. Walking also enhances blood flow throughout the brain, delivering oxygen and nutrients while clearing away metabolic waste. These changes help protect against age-related cognitive decline and may even reverse some aspects of brain aging, effectively making the walking brain younger and more resilient. Perhaps most intriguingly, walking appears to unlock creative potential in remarkable ways. Studies show that people generate significantly more creative ideas while walking than while sitting, and this effect persists even after the walk ends. The rhythmic, repetitive nature of walking seems to free up mental resources for the kind of associative thinking that leads to insights and breakthroughs. Many great thinkers throughout history, from Aristotle to Einstein, were devoted walkers who credited their daily walks with their most important discoveries and creative breakthroughs. Walking also serves as a powerful mood regulator and stress reducer. The combination of physical activity, rhythmic movement, and often exposure to natural environments creates an ideal recipe for mental wellbeing. Regular walkers report better sleep, reduced anxiety, and improved resilience to life's challenges. Some research suggests that walking may even serve as a form of behavioral vaccination against depression, with people who walk regularly showing lower rates of mental health problems over time. The act of walking seems to activate the body's natural systems for stress recovery and emotional regulation, providing a simple but powerful tool for maintaining psychological balance.
Social Walking: Cities, Communities, and Connection
Walking is fundamentally a social activity, deeply woven into the fabric of human community and culture. From ancient migration routes to modern protest marches, collective walking has served as a vehicle for shared purpose, social bonding, and cultural expression. When people walk together, their movements naturally synchronize, creating a physical harmony that mirrors and reinforces social connection. This synchronization happens automatically, as our brains are exquisitely tuned to detect and match the walking rhythms of others, fostering a sense of unity and shared experience. The design of our communities profoundly shapes our walking behaviors and, by extension, our health and social lives. Walkable neighborhoods with mixed-use development, connected sidewalks, and pedestrian-friendly infrastructure create opportunities for the kind of casual social interactions that build community bonds. Residents of walkable areas report higher levels of social engagement, better physical and mental health, and stronger connections to their neighbors. In contrast, car-dependent suburban environments can isolate people, reducing both physical activity and social interaction. Cities around the world are beginning to recognize walking as a cornerstone of urban health and vitality. The most successful urban areas prioritize pedestrian infrastructure, creating environments where walking is not just possible but pleasant and rewarding. This includes designing streets that feel safe and comfortable for walkers of all ages and abilities, incorporating green spaces that provide respite and natural beauty, and ensuring that daily necessities are within walking distance. When cities get this right, they see benefits ranging from improved public health to increased economic activity and stronger social cohesion. The social power of walking extends beyond daily neighborhood interactions to movements for social change. Throughout history, walking together in large groups—whether in pilgrimage, protest, or celebration—has served as a powerful form of collective expression. The act of marching together creates a shared physical experience that can strengthen resolve, build solidarity, and communicate the depth of commitment to a cause. From civil rights marches to climate change demonstrations, walking remains one of the most fundamental ways humans come together to advocate for change and express shared values.
Summary
Walking emerges not as a simple means of transportation, but as a fundamental key that unlocks human potential across physical, mental, and social dimensions—a master activity that shaped our evolution and continues to shape our daily experience in profound ways. The science reveals that our bipedal nature isn't just about getting from place to place; it's about optimizing our brains for creativity and connection, maintaining our bodies for longevity and health, and creating the social bonds that make communities thrive. Every step we take activates ancient neural circuits, promotes the growth of new brain cells, reduces stress hormones, and opens possibilities for the kind of relaxed attention that leads to breakthrough thinking. Perhaps the most remarkable aspect of walking's power is its accessibility—this profound health intervention requires no special equipment, no training, no membership fees, and no prescription. Yet in our increasingly sedentary world, we've somehow forgotten this fundamental truth about human nature: we are designed to move, to walk, to engage with our environment through rhythmic, purposeful locomotion. How might our cities, our workplaces, and our daily routines change if we truly understood walking as the foundational health practice it is? What untapped creativity and community connection might emerge if we built our lives around the simple act of putting one foot in front of the other? For anyone seeking better health, enhanced creativity, or stronger community bonds, the path forward may be surprisingly simple: it begins with a single step.
By Shane O'Mara
