International Walking Day

Stop for a minute. Go out of the house. Don't run, don't go to work or the store. Just walk. Wherever your eyes look. On June 13, the world celebrates the 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, metro, we have forgotten how to walk. And yet 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 go to parks, forests, embankments. Let's figure out why a walk is not a waste of time, but an investment.

History of the holiday: from WHO to social media

The World Walking Day was initiated by the World Health Organization (WHO) in the 1990s as part of a campaign to combat inactivity. The European regional office of the WHO 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 walks. 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 a medicine

Regular walking at a moderate pace reduces the risk of cardiovascular diseases by 30%, type 2 diabetes by 40%, hypertension by 35%. Bones and joints are strengthened (prevention of 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 the level of cortisol, improves mood, increases creativity (by 60% according to studies). It is enough to walk briskly for 30 minutes 5 times a week to notice the difference.

How walks affect the brain

During walking, blood circulation in the brain is activated, memory and concentration improve. Especially useful is walking in nature (green therapy). Studies using MRI show that regular walks increase the volume of the hippocampus — the area responsible for memory, which slows down brain aging. Walks also stimulate 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 monitor. A new idea may come in 20 minutes of walking.

Proper technique: to avoid harm

To make a walk beneficial and not harmful, follow the rules. Shoes: comfortable sneakers or athletic shoes with shock absorption, not slippers. Posture: straight back, shoulders relaxed, stomach pulled in, head looking forward, not at the phone. Step: roll from heel to toe, without slapping. Arms bent at the elbows at 90 degrees, moving in phase with the legs. 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, embankments, forest paths

The best place for a walk is a park with trees (phytoncides purify the air). Embankments are ideal for a steady pace. Forest paths are for nature lovers and stress relief. In the city, avoid streets with heavy traffic — exhaust fumes will negate the benefits. In Moscow, popular parks are Gorky Park, Sokolniki, Kolomenskoe, VDNKh. In St. Petersburg — Elagin Island, Park 300 Years, Neva Embankment. In rural areas — fields, hills, riverbanks. On Walking Day, streets in many cities are closed to cars, turning them into pedestrian zones (for several hours).

Children's walk: safety rules

Walking is necessary for children for physical development and the prevention of myopia. A child should walk for at least 1-2 hours a day. On Walking Day, organize a family hike in the forest or park. But don't forget: a hat from the sun, water, a snack, tick repellent (in season). Shoes of the right size, without heels. Explain to the child that he should not run far, approach open manholes, touch stray animals. It is ideal to involve children in games: treasure hunt, football, badminton.

How to celebrate the 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 and a pedometer). Look at the sky, the trees, the people. Feel the wind. If you get bored alone, invite a friend or a dog. Organize a "walk with an audiobook" or music, but leave one earpiece free to hear cars. Join an organized group (social media often announce "slow walks"). End the promenade with a picnic on the grass (without alcohol). Or a photo session in nature. The main thing is without haste.

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 not useful for weight loss. Reality: walking is useful for weight loss when combined with a proper diet and intense walking (6-8 km/h). Myth 3: walking is harmful to 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 you are tired, it is better to sit down. Reality: when you are tired, it is better to slow down your pace, but not to stop abruptly.

Go out of the house 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 the International Walking Day will be every day for you.

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