TUESDAY, Dec. 17, 2024 (HealthDay News) — Does a crowded neighborhood make you move more?

Yes, says new research that found people who live in highly populated areas walk more than people who live in less densely populated areas.  

Since more walking is connected to better health, generally speaking, the extra steps can make a big difference in terms of promoting an active lifestyle and public health, said lead study author Glen Duncan, a Washington State University nutrition and exercise physiology professor.

“We have so many people in the U.S. population who don’t get sufficient activity. If we could shift the percentage of the population that just took on more plain old walking, we would see real health benefits,” Duncan said in a university news release.

In other words, improving local walkability, and getting more Americans to walk, can potentially boost the health of the entire population.

For this study, researchers examined twins’ activity levels by location. Neighborhoods were deemed walkable based on an index that measures the density of people, roads and desirable places to walk to — destinations such as stores, parks, restaurants and coffee shops. 

The study analyzed data from surveys of 5,477 pairs of twins who lived in various parts of the United States.

Data from 2009 to 2020 — which included information about where people lived, the number of minutes they walked in a typical week and their reasons for walking — were considered.

The results revealed that those who lived in areas considered more walkable did, in fact, walk more.

The researchers found that every 1% bump in “walkability” resulted in 0.42% increase in neighborhood walking. That meant that a 55% increase in the walkability of a neighborhood prompted about 23% more walking — or about 19 minutes a week for every resident living in that area.

Making neighborhoods more walkable may also help Americans get more exercise indirectly. 

What’s more, improving public transportation in suburban or rural areas that require driving to places like grocery stores or community centers would get more folks walking

Published Dec. 12 in the American Journal of Epidemiology, the new report showed a strong connection between place and activity. The more walkable neighborhoods were typically found in urban areas.

Earlier research has shown that the safety, or perceived safety, of a neighborhood influences walkability, too. Because many find safety in numbers, walking groups may help bridge the gap for would-be walkers who live in less walkable areas. 

Duncan emphasized that walking is a great and easy way to improve health. It also counts toward the widely recommended 150 minutes a week of physical activity.     

“You don’t have to spend loads of money on fitness clothing and the best gear. Walking is a very natural thing. You lace on some shoes and head out the door,” he noted.

More information

Find walking groups near you through the American Volkssport Association (AVA).

SOURCE: Washington State University, news release, Dec. 12, 20224

Vimal, a nutritionist and fitness coach as per her Instagram bio, shared subtle signs that are actually show your efforts. Even if the scale isn’t showing substantial progress yet, these signs can encourage you to keep going.

Not out of breath after going upstairs

Going breathless after climbing a long flight of stairs is common. But when you see improvement, it means your fitness regime is actually working. She wrote, “This improvement hints at better cardiovascular endurance. As you lose weight and get fitter, your heart and lungs work more efficiently, delivering oxygen to your muscles with less effort. With lower body fat, your body needs less energy to move so activities feel easier.”

More energy

One of the other noticeable benefits of weight loss is how it impacts your overall wellbeing, including your energy levels and mental clarity throughout the day. The fitness coach explained, “Losing weight often means your body is processing food more efficiently, leading to steady blood sugar levels and more stable energy. Improved diet and exercise can boost brain health by improving blood flow which enhances focus and memory.”

ALSO READ: Man who lost 50 kg reveals ‘the most underrated weight loss hack’

Clothes start to fit better

Even if there isn’t a stark visible change in body toning, you might notice that your clothes fit better. The usual tightness is gone, making the clothes more comfortable. She said, “This is a sign of body composition change. Even if the scale isn’t dropping, you may be losing fat while maintaining or gaining lean muscle. Muscles take up less space than fat, so your measurements can change even if your weight stays the same.”

Mental health improvements

Weight loss is not just about physical transformation, it often brings significant emotional and mental health benefits as well. She added, “Exercise and weight loss can increase endorphins also known as “feel good “ hormones which lift mood and reduce stress. Better physical health can also boost self confidence and mental clarity which may lead to improved emotional health.”

Better sleep quality:

The sleep quality improves significantly with the help of a consistent exercise routine and diet. Vimal explained, “Regular exercise and balance diet helps help regulate circadian rhythms making easier to fall asleep and wake up refreshed. Weight loss also reduces sleep apneas risk especially for those with extra body weight around the neck and chest.”

She concluded by emphasizing that the scale is not the sole measure of progress in a weight loss journey, as there are numerous other signs that reflect success beyond just the numbers.

ALSO READ: Say goodbye to your dream body if all you do is walk on a treadmill. Here’s why it gives no ‘real results’

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

Breaking up a longer workout into shorter “bouts” of activity can be helpful for beginners, Paluch suggested.

Think about where you are physically, and then progressively increase your walking time from there, Paluch advised.

You might wear a step-counting device for a few days to figure out your baseline steps. Say, it’s about 4,000, which is common, then add about 500 more steps per day for the next week, she suggested.

“Just think about trying to make each increase a habit, right? So, we don’t want to just jump into it and say, we’re going to go out and walk five miles,” Paluch said. “Our goals become more achievable when we think about those in bite-size pieces and, also, we prevent injury.”

Walking at a moderate-to-vigorous intensity is more helpful for someone wanting to incorporate walking into a weight-loss plan, she added.

A 150-pound person who walks briskly will burn about 297 calories per hour, according to the American Cancer Society (ACS).

How many calories can you burn during a 40-minute walk? According to Livestrong, you can burn between 160 calories and 296 calories, depending on your weight and walking speed.

Walking more is best, the ACS suggested, citing a recent study published in the Journal of the American Medical Association. That study found more steps were linked to lower death rates from heart disease and cancer.

Mayo Clinic offers tips on starting a 12-week walking schedule, suggesting five minutes of slower-paced walking at the beginning and again at the end of a walking workout to warm up and cool down. It recommends five walking days per week.

A brisk walk means you’re breathing hard, but can still talk, the Mayo Clinic noted. A moderate intensity walk means you can walk, but can’t sing, Paluch said.

A faster pace appears to be important for good health. Harvard Health noted that regular walking reduced risk of heart disease and early death, especially for those who walked at a pace of 3 miles an hour or faster.