Qamar Ahmed Zafar, UK
You’ve heard it a thousand times – exercise is good for you. But what if I told you the real secret to better health isn’t intense workouts or heavy lifting? It’s something much simpler. Something that has been practised for centuries, yet we’ve almost forgotten its power.
Walking.
That’s right. The most natural movement we do – something the Holy Prophetsa did regularly – is actually one of the most powerful health tools we have, and modern science is only now catching up to its benefits.
The Holy Prophetsa walked with purpose
The Holy Prophetsa was known for walking often, and with a unique style. He didn’t drag his feet or walk lazily. His pace was described as firm, energetic and purposeful.
Hazrat Jabir bin Abdullahra, a companion of Prophet Muhammadsa, said:
“When he walked, he walked briskly; he leaned forward as if he were walking on a decline.” (Jami` at-Tirmidhi, Hadith 3638)
Another companion, Hazrat Abu Hurairahra, narrated:
“I have seen no one who walked more quickly than God’s messenger, for it seemed as if the earth were being contracted for him. We would exert ourselves, but he was unruffled.” (Mishkat al-Masabih, Hadith 5795)
These tell us two things. First, the Prophetsa didn’t just walk – he walked with purpose, an attitude modern psychology links to confidence and success. Second, his quick pace suggests he naturally incorporated physical activity into daily life – something many of us may have abandoned due to the 9 to 5 lifestyle.
Modern science confirms what the Holy Prophetsa practised
We live in a world obsessed with complicated fitness routines and high-tech gym equipment. However, while people chase the latest workout trends, research continually points back to one simple truth: walking may be the best thing you can do for your body and mind.
A study in the British Journal of Sports Medicine found that walking just 30 minutes a day can:
1. Reduce the risk of heart disease by 31%
2. Lower the chance of stroke by 35%
3. Increase lifespan significantly
And it’s not just about living longer – walking improves mental health too.
Walking and your brain: A natural mood booster
Ever noticed how a short walk clears your head? That’s not just in your mind – well, actually, it is in your mind, but there’s science behind it!
When you walk, your brain releases endorphins – natural chemicals that fight stress and make you feel happier. One study from Stanford University found that walking in nature can reduce anxiety and even ease symptoms of depression.
In simple terms? Walking doesn’t just help your body; it rewires your brain for positivity.
Walking and disease prevention
Most people think of walking as just a way to burn calories. But here’s something lesser known: walking activates your immune system, lowers inflammation and even helps prevent serious diseases.
A study in JAMA Internal Medicine found that people who took at least 7,000 steps per day had a 50% to 70% lower risk of dying from all causes compared to those who walked less.
And it doesn’t stop there. Walking has been shown to:
1. Lower blood pressure
2. Improve insulin sensitivity (reducing diabetes risk)
3. Boost cardiovascular health
4. Support digestion and gut health
A sunnah that aligns with science
The Holy Prophetsa not only encouraged physical health but lived by example. His walking habits reflect what modern science has now confirmed – walking is one of the best things we can do for our overall well-being.
It’s no surprise that the Holy Quran emphasises movement as well:
“He it is Who has made the earth even and smooth for you; so traverse through its sides, and eat of His provision. And unto Him will be the resurrection.” (Surah al-Mulk, Ch.67: V.16)
Walking isn’t just a form of exercise. It’s a natural, built-in way for humans to stay healthy – something deeply rooted in both Islamic tradition and modern research.
Conclusion
We chase after the latest diets, the newest workout fads and expensive fitness programs, yet the answer to better health has been under our feet the whole time. Walking is free. It’s simple. It’s powerful.
So, next time you think about getting healthier, don’t stress over complicated fitness plans. Just step outside. Walk with purpose – like the Holy Prophetsa did, and let your body do what it was designed to do.