1. STRESS
AND
WALKING
DR.
SHRINIWAS
KASHALIKAR

2. One of the major causes of STRESS; is confinement to
one place and restriction on mobility. Most of us;
especially the shopkeepers, clerks, typists, accountants;
and most importantly the students and teachers; in
nurseries, kindergarten schools, primary and secondary
schools, colleges and universities; are involved in
sedentary work. They suffer from what is called
HYPOKINETIC STRESS.
Locomotion is an inseparable, inevitable and essential
characteristic of most species. But in human beings this
characteristic has almost been abandoned and is replaced
by mechanization, mechanized motion, automation and
automated motion!
Most of the time; we, who live sedentary life; are sitting
on ground or in chairs; and our legs are idle, neither
supporting nor balancing our body. They either hang
from the chairs passively or are resting on the footrest
under the table. Sometimes we are merely standing if we
work as peons.
This sedentary life style; which is cause of
HYPOKINETIC STRESS has led to either development
or aggravation of several ailments. It is not necessary to

3. go into the details of these ailments. But some of them;
such as ischemic heart diseases, diabetes mellitus,
varicose veins, hernia, low body resistance; are obvious.
ADVANTAGES OF WALKING AS A STRESS
BUSTER AND IN HOLISTIC HEALTH PROMOTION
Walking is being one with; our “basic biological specie
identity”. Just as locomotion is natural as well as
essential for the survival in case of most animals and
birds, it is natural for all of us also. Though it is not
essential for survival; in view of availability of sex, food,
protection etc. without locomotion; it is essential for the
Total Stress Management and Holistic Health.
Walking involves synchronous activation and inhibition
of general sensory and general motor neurons in the
nervous system and thereby also a variety of muscle
groups. This has two major effects. The prefrontal cortex
and limbic system involved in activity of intellect and
emotions and characterized by reverberating circuits
associated with confusion, dilemmas, diffidence, inertia,
indecision, anxiety etc are kept in abeyance. Hence
walking alleviates the anxiety. Walking is solacing
because of its synchronizing influence on the brain and

4. mind. In addition it has the same beneficial effect of
exercise, of producing endorphins and cooling the mind.
Walking is associated with contraction of the lower
extremities, which help in returning of the blood from
the lower parts to the heart. This prevents development
of varicose veins and reduces load on the heart. Since
pumping activity of the heart is reduced the possibility of
heart failure is reduced.
As a byproduct of improved venous return, the lungs are
perfused better and ventilation is not wasted or in other
words, oxygenation is improved.
Walking is associated with, associated movement of arms
and neck and hence the possibility of degenerative
changes in these regions causing spondylosis and frozen
shoulder; are reduced.
Gradual and supported walking helps the patients of
Parkinsonism, paraplegia, hemiplegia etc to gain
confidence (which is vital for early recovery).
Even the senior citizens are benefited in terms of being
able to assert their physical stamina.

5. Walking is useful as form meditation called GAMANA
(walking) VIPASYANA (meditation). Those who like to
recite the name of God (NAMSMARAN) or those like to
recite prayers can do so while walking.
By practice; is possible to synchronize NAMSMARAN,
with footsteps, which can be made synchronous with
inhalation and exhalation; and the relaxation and
contraction of abdominal muscles.
Walking nullifies (or at least reduces it; as in children not
mere walking is not sufficient; but running, jumping etc
are required); HYPOKINETIC STRESS; produced
because of immobility. This is especially true in cities
where we have to spend in our life in “matchbox
prisons”; but also true in all the sedentary population
and proved to cause hundreds of variety of damaging i. e.
injurious effects on the body.
Walking gives us the opportunity to breathe at least some
fresh air; which is so rare in cities like Mumbai, Pune,
Calcutta, Delhi etc.

6. While walking we get breeze which is important from the
VIHAR point of view in Ayurveda and giving the body
air element from the point of view of naturopathy. In
fact, walking provides, TEJA [sun], VAYU [air] and
AKASH [space] and thus fulfilling naturopathic
requirements excepting mud and water.
From allopathic point of view; air, sun and space (by
providing contrast) stimulate; millions of receptors on
the skin and also inside the body (as the circulation
inside; also increases) and cause overall rejuvenation of
the nervous system and thereby other systems including
circulatory and respiratory systems.
Like any other exercise is associated with increase in
circulation, respiration, sweating and excretion of toxins
and thus it helps the kidney by reducing load over it.
Walking is important for healthy sweating. Sweat is
antiseptic and protects the skin from bacteria. In
addition sweat actually washes away the obnoxious
collections on the skin also. Sweating is important in
thermo-regulation.

7. It is my theory; that excretion sweat; by skin is one of the
major support to the excretory and homeostatic function
of the kidney. The burden of the kidney is remarkably
and significantly reduced because of sweating and
walking.
Because of increased blood supply to skin; presumably;
the healing and prevention of chronic skin ulcers is
achieved.
Due to increase in the blood supply to mucus membranes
and stimulation of the production of mucus; cleaning of
the lungs and prevention and/or healing of ulcers in the
stomach can also be presumably helped.
Besides, skin converts the bilirubin into lumirubin, which
is excreted in sweat. This is important additional and
alternative way of excretion of bilirubin and would
certainly reduce the load on liver.
Walking obviously reduces blood sugar, cholesterol,
triglycerides etc, as like exercise, it also stimulates
metabolic (anabolic activity).

8. Walking in morning gives exposure to sun and this is
good for natural supplement of vitamin D from the UV
rays in the sunlight.
Regular walking gives us rest and freedom from many
compulsions, which we impose on ourselves.
Walking almost certainly ensures sound sleep, which is
one of the important aspects of health.
If we are walking alone and recite either some MANTRA
or the name of God, then as we are not talking mundane
matters we can gain most virtuous fruit of Maunam i.e.
observance of silence. This is called MANAS TAPA in
Geeta (17.16.). This also helps in avoiding backbiting,
abusing etc. and thereby helps in purifying one’s speech.
This is called VAACHAA SHUDDHI. Actually this helps
in purifying the thoughts also.
Walking alone [without company] gives confidence and
fearlessness by helping overcome the fears developed as
result of paranoia; found in many of us developed as a
result of some physical or psychological trauma.
Not merely the medical problems are reduced and the
safety is increased, but medical bills are also reduced. In

9. addition obesity related food, (overeating), clothes (excess
size) and perfumes are also reduced. This economic
aspect of walking is also interesting.
From social point of view; deep and selfless bonds of love
are developed amongst walkers.
Walking; which, once upon a time has been acclaimed; as
the best exercise; by Mahatma Gandhi; is thus; a great
STRESS BUSTER and rejuvenator of the physical,
mental, social, economic; and if we combine it with
NAMASMARAN; then spiritual health! Walking to
offices when possible and feasible; would reduce the
STRESS of waiting for a vehicle, crowding and pollution.
Like walking; climbing staircase also helps in
improvement of physical health and also in reducing the
consumption of electricity, and crowding in closed place
that causes and facilitates spread of infections.