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 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 a person. 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

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 of June. Later, the date was tied 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 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 a 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 sneakers with shock absorption, not slippers. Posture: straight back, shoulders relaxed, abdomen drawn in, head looking forward, not at the phone. Step: roll from the heel to the 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 relieves 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 trails

The best place for a walk is a park with trees (phytoncides purify the air). Embankments are ideal for a steady pace. Forest trails 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, Kolomenskoye, VDNKh. In St. Petersburg — Yelagin Island, Park 300 Years, Finsky Bay embankment. In rural areas — fields, hills, river banks. 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 the prevention of 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, snacks, repellent against ticks (in season). Shoes of the right size, without heels. Explain to the child that they cannot run far, approach open manholes, touch stray animals. It is ideal to 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 get bored alone, invite a friend or a dog. Organize a "walk with an audiobook" or music, but leave one earphone free to hear cars. Join an organized group (often announced on social media "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 trick, 6,000-8,000 are enough for health. Myth 2: walking is not useful 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 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 desire. Make a walk your daily habit. And then International Walking Day will be every day for you.

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