Boost Your Health with Walks: Malta’s Foodie Twist
This article explores four science-backed strategies to enhance the health benefits of daily walking, emphasizing their suitability for Malta’s scenic landscapes and Mediterranean lifestyle. Key tips include increasing walking pace to achieve moderate or vigorous intensity, incorporating short bursts of high-intensity movement, taking 15-minute walks after meals to stabilize blood sugar, and trying rucking (walking with a weighted backpack) to boost calorie burn and strength. Walking, even at low volumes, is shown to reduce risks of mortality and cardiovascular disease, making it a simple yet powerful tool for health. With Malta’s sunny weather, picturesque trails, and rich culinary traditions, walking becomes not just a health practice but a way to connect with the island’s charm while enhancing well-being.
Four Science-Backed Ways to Elevate Your Daily Walk for Better Health
Walking is often touted as “the best exercise you can do.” While this might spark a spirited debate among gym enthusiasts and marathon runners, it’s hard to deny the universal accessibility of walking. It requires no pricey gym memberships, no specialized equipment, and no advanced skills—making it an easy and effective way to improve your health. Dr. Elroy Aguiar, an exercise science expert from The University of Alabama, champions walking for precisely these reasons. “It’s accessible, and for most people, there are low barriers to entry,” he says.
But for those of us in Malta, where the pace of life can oscillate between the laid-back charm of village festas and the hustle of Valletta’s busy streets, finding time for a health-boosting walk can still be a challenge. Whether you’re savoring a pastizz on the go or sitting at your desk planning your next trip to Gozo, it’s worth exploring how you can make the most of your steps. Here are four practical, science-backed ways to supercharge your daily walk—perfectly suited for Malta’s sunny climate and scenic landscapes.
1. Pick Up the Pace: Focus on Cadence
Walking at a brisk pace can turn your casual stroll into a moderate or even vigorous-intensity workout. According to the World Health Organization, adults should aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise weekly. Dr. Aguiar’s studies, published in the British Journal of Sports Medicine, suggest that walking at a cadence of about 100 steps per minute qualifies as moderate-intensity exercise. For a more vigorous workout, aim for 130 steps per minute.
This doesn’t mean you need to power-walk like you’re late for a reservation at your favorite Maltese restaurant. A purposeful stride while enjoying the views of Marsaxlokk’s colorful fishing boats or the serene paths of Buskett Gardens can do the trick.
Takeaway: Increase your steps per minute to maximize the health benefits of walking. Think of it as earning extra health points while soaking in the island’s beauty.
2. Try Short Bursts of Higher-Intensity Activity
Here’s a secret: even one minute of higher-intensity movement can significantly improve your health. Dr. Aguiar’s research, published in the Scandinavian Journal of Medicine and Science in Sports, highlights that short bursts of intense activity can reduce the risk of metabolic syndrome—a condition linked to high blood sugar, elevated cholesterol, and abdominal fat.
In Malta, this could be as simple as speeding up your pace when climbing the steep streets of Mdina or taking the stairs instead of the lift in your apartment block. Combine this with a day of walking around Valletta’s cobbled streets or St. Julian’s promenade, and you’re turning a leisure activity into a health-boosting exercise.
Takeaway: Integrate short bursts of brisk walking into your routine to lower your risk of diabetes, hypertension, and other health challenges.
3. Move After Meals: A Mediterranean Approach
The Mediterranean diet, celebrated for its health benefits and central to Maltese cuisine, emphasizes balance. Pairing this with a short walk after meals can further enhance its positive effects. Dr. Aguiar points to research showing that just 15 minutes of post-meal walking can stabilize blood sugar levels by helping your muscles absorb glucose more effectively. This reduces the risk of insulin resistance, a precursor to diabetes.
After enjoying a hearty Maltese meal of fresh lampuki, kapunata, or ftira, take a leisurely stroll along Sliema’s waterfront or through the charming streets of Birgu. Not only will this aid digestion, but it will also help regulate your blood sugar.
Takeaway: Walking for 15 minutes after each meal can significantly improve your metabolic health and reduce your risk of diabetes. It’s the perfect excuse to explore more of Malta’s picturesque towns after dining out.
4. Try Rucking: Walking with a Twist
For those looking to take their walks to the next level, rucking—walking with a weighted backpack—might be the answer. While it may sound intimidating, it’s a simple way to increase the intensity of your walk. According to Dr. Aguiar, carrying extra weight boosts calorie burn and strengthens the lower body over time.
Why not give it a try while hiking the rugged trails of Dingli Cliffs or the scenic paths of Għadira Nature Reserve? Start light—perhaps with a bottle of water and some snacks—and gradually increase the load as your fitness improves.
Takeaway: Rucking can enhance cardiovascular fitness, strength, and bone density. It’s a great option for those who want to make their walks more challenging while enjoying Malta’s natural beauty.
Why Walking is Worth It
Even without these techniques, walking offers a plethora of health benefits. Studies have shown that walking, even at low volumes, reduces the risk of all-cause mortality and cardiovascular disease. A 2023 meta-analysis found that as few as 3,867 steps per day reduced the risk of dying from any cause, with even greater benefits at 7,000 steps per day.
For those of us in Malta, walking is more than just a health practice—it’s a lifestyle. Whether it’s a morning stroll through the vibrant Ta’ Qali Farmers’ Market or an evening walk along the Ġnejna Bay coastline, our island offers countless opportunities to stay active while enjoying its rich culture, cuisine, and natural beauty.
Takeaway: Walking is a simple, accessible way to improve longevity and overall health. And in Malta, it’s a chance to connect with the island’s unique charm.
Walking Your Way to Health in Malta
From increasing your pace to enjoying a post-meal promenade, these science-backed tips make walking an even more effective tool for boosting your health. And where better to put these into practice than in Malta, with its sunny weather, stunning trails, and delicious Mediterranean cuisine?
So, lace up your walking shoes, grab a bottle of water, and head out. Whether you’re strolling through Valletta’s historic streets, hiking through Għarb’s countryside, or simply walking off a plate of fresh seafood in Marsaxlokk, you’re investing in your health—one step at a time.
Pro Tip for Foodies: Pair your walks with healthy Mediterranean snacks, like a handful of fresh almonds or a slice of whole-grain hobz biż-żejt. It’s all about balance—and Malta offers the perfect blend of food, fitness, and lifestyle.