International Walking Day

Stop for a minute. Go outside. Don't run, don't go to work or the store. Just walk. Wherever your eyes take you. On June 13, the world celebrates International Walking Day (World Walking Day). An unofficial but very necessary holiday. In the hustle and bustle of cities, where we move by car, bus, subway, we have forgotten how to walk. But walking is the most natural movement of man. It heals the body, calms the mind, saves from depression. On this day, millions of people in different countries leave their cars and head to parks, forests, waterfronts. Let's figure out why a walk is not a waste of time, but an investment.

The History of the Holiday: from WHO to Social Media

World Walking Day was initiated by the World Health Organization (WHO) in the 1990s as part of a campaign to combat inactivity. The WHO European Regional Office proposed celebrating it on the first Saturday in June. Later, the date was linked to June 13 — the day when summer begins in the Northern Hemisphere, and the weather is favorable for walking. In Russia, the holiday has been popular since the 2010s, especially in environmental and fitness communities. In 2026, Walking Day falls on a Saturday, which is ideal for a family outing.

Health Benefits: Walking as Medicine

Moderate walking reduces the risk of cardiovascular diseases by 30%, type 2 diabetes by 40%, hypertension by 35%. Bones and joints are strengthened (preventing osteoporosis). The work of the intestines improves, the level of "bad" cholesterol decreases. Walking burns calories (about 300 kcal per hour at a brisk pace). But the main thing is the psychological effect: a walk in the fresh air reduces cortisol levels, improves mood, increases creativity (by 60% according to studies). It is enough to walk briskly for 30 minutes 5 times a week to notice a difference.

How Walking Affects the Brain

During walking, blood circulation in the brain is activated, memory and concentration improve. Especially useful is walking in nature (green therapy). Research using MRI shows that regular walks increase the volume of the hippocampus — the area responsible for memory, slowing down brain aging. Walking also stimulates neurogenesis (the formation of new neurons). So, if you are stuck on a task, it is better to go for a walk than to sit and stare at the screen. A new idea may come in 20 minutes of walking.

Proper Technique: to avoid injury

To make a walk beneficial and not harmful, follow the rules. Footwear: comfortable sneakers or running shoes with shock absorption, not slippers. Posture: straight back, shoulders relaxed, abdomen tucked in, head looking forward, not at the phone. Step: roll from the heel to the toe, without slapping. Hands bent at the elbows at 90 degrees, moving in phase with the feet. Breathing: through the nose, rhythmically. Intervals are useful for fat burning: 5 minutes of brisk walking, 5 minutes of slow walking. If you are a beginner, start with 15 minutes and gradually increase to an hour. Don't walk immediately after eating (wait 30 minutes), drink water before and after.

Scandinavian Walking: Why with Poles

Scandinavian (nordic) walking is walking with special poles. It was invented by Finnish skiers in the summer. It involves 90% of the body's muscles (normal walking involves only 60%). It reduces the load on the knees and hip joints, so it is recommended for the elderly and for arthritis. It burns 20-40% more calories. It trains the heart and lungs. On Walking Day, master classes in Scandinavian walking are organized in many parks. If you are over 50 or have back problems, try it.

Where to Walk: Parks, Waterfronts, Forest Trails

The best place for a walk is a park with trees (phytoncides purify the air). Waterfronts are ideal for a steady pace. Forest trails are for nature lovers and stress relief. In the city, avoid busy streets — exhaust fumes will negate the benefits. In Moscow, the most popular parks are Gorky Park, Sokolniki, Kolomenskoye, VDNH. In St. Petersburg — Yelagin Island, Park of the 300th Anniversary, the Finnish湾 waterfront. In rural areas — fields, hills, riverbanks. On Walking Day, streets are closed to cars in many cities, turning them into pedestrian zones (for a few hours).

Children's Walk: Safety Rules

Children need walks for physical development and to prevent myopia. A child should walk for at least 1-2 hours a day. On Walking Day, organize a family outing to the forest or park. But remember: a hat from the sun, water, a snack, repellent against ticks (in season). Shoes should be the right size, without heels. Explain to the child that they should not run far, approach open manholes, touch stray animals. Ideally, involve children in games: treasure hunt, football, badminton.

How to Celebrate International Walking Day

The simplest way: turn off your phone, put on comfortable shoes, and just go. Don't set goals, don't count steps (although you can use a pedometer). Look at the sky, the trees, the people. Feel the wind. If you're bored alone, call a friend or a dog. Organize a "walking with an audiobook" or music, but leave one earphone free to hear cars. Join an organized group (social media often announce "slow walks"). End the walk with a picnic on the grass (no alcohol). Or a photo session in nature. The main thing is not to rush.

Myths About Walking

Myth 1: you need to walk 10,000 steps a day. Reality: 10,000 is a marketing ploy, 6,000-8,000 are enough for health. Myth 2: walking is useless for weight loss. Reality: with the right diet and intense walking (6-8 km/h) a lot of calories are burned. Myth 3: walking is harmful for the knees. Reality: running is harmful, while walking strengthens the joints. Myth 4: you need to walk only in the morning. Reality: any time of the day, the main thing is regularity. Myth 5: if tired, it's better to sit down. Reality: when tired, it is better to slow down, but not to stop abruptly.

Go out on June 13. And not only on the 13th, but every day. Walking is the most accessible, free, and effective medicine. It does not require a membership, special equipment, a trainer. Just shoes and the desire. Make a walk your daily habit. And then International Walking Day will be every day for you.

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