Can Walking Prevent Dementia, Cardiovascular Disease and Diabetes? 7 Scenic Trails to Try

Off the beaten track: Why walking is back in fashion for your health and brain

In a world of reformer pilates, biohacking and callisthenics, old-fashioned walking has become all the rage again. A recent study shows that a brisk 30-minute stroll every day can reduce the risks for cardiovascular diseases, type-2 diabetes, dementia and cognitive decline, and the benefits of incline walking and ‘rucking’ (walking with a weighted rucksack) has been extolled by fitness influencers and health professionals alike.

While a heart-rate-raising trip to the local park may well be enough to hit government guidelines, there’s no denying the satisfaction and fitness benefits that completing a health challenge can bring, enhancing confidence, building camaraderie and bringing a sense of accomplishment that will last long after your blisters have healed.

To inspire you to take a long-distance walking adventure of your own, we’ve rounded up some of the most interesting lesser-known treks from across the globe. These long-distance walks offer not only fitness benefits but also a chance to connect with nature and boost brain health.

The Science: How daily walking lowers chronic disease risks

Research shows that brisk walking supports cardiovascular health by improving circulation and reducing blood pressure. Regular walking also helps regulate blood sugar levels, which is essential for type-2 diabetes prevention. Furthermore, studies suggest walking reduces the risk of dementia by promoting better brain function and cognitive longevity.

7 Hidden gem walking trails around the world

LAUGAVEGUR Hiking Trail, Iceland

It’s called the Land of Fire and Ice for a reason; Iceland comprises a landscape of active volcanoes (thanks to the country’s location on a fault line between two tectonic plates) and stunning glaciers, with imposing mountains, mirror-like fjords and lava fields giving a terrain of almost mythical proportions.

The Laugavegur Hiking Trail will see you begin at Landmannalaugar Nature Reserve, famous for its geothermal hot springs and multicoloured rhyolite mountains. From here you’ll trek to Hrafntinnusker, the jewel in Iceland’s highlands, known in English as The Obsidian Skerry, made as it is of raven-black glassy volcanic rock. With its surrounding terrain varying from verdant valleys to volcanic craters, the area eventually gives way to the uninhabited desert landscape of Mælifellssandur, with stunning black sands stretching as far as the eye can see. You may even want to visit Maelifell, the eerily green moss-covered pyramid mountain that stands in majesty among its landscape of pure black. The trail ends in fiórsmörk, a gorgeous mountain ridge named after the God Thor, surrounded by crystalline lakes and glaciers.

Due to Iceland’s changeable weather, the challenging nature of the terrain and relative inaccessibility of fiórsmörk, you’ll want to be well prepared before you embark; there are plenty of good guides online to help you decide how to pack and prepare, as well as the training you’ll need beforehand. But if you decide to take the plunge you’ll be treated to a rare glimpse of Iceland’s raw, untamed beauty.

The Fisherman’s Trail, Portugal

Following well-trodden paths traditionally used by fishermen, this trail is a dream for lovers of all things maritime. With its imposing lighthouses, villages perched atop rugged cliffs, cerulean blue seas and wildflower meadows, there’s a reason it’s considered one of the world’s greatest coastal treks.

Those spectacular views come at a price however; the single track follows undulating sand dunes and steep escarpments, and the constant exposure to the elements – including that coastal wind and the foreboding sun – means it certainly needs plenty of preparation. But the rewards for the intrepid are great, with the promise of medieval ruins, picturesque fishing ports and villages promising delicious seafood and glasses of Vinho Verde with which to watch the sun set make it well worth the effort.

Thames Path Walk, England

We couldn’t leave London off the map, though this delightful walk takes in far more than the history and urban beauty of the capital. Wending its way through water meadows, unspoilt rural villages and historical towns and cities, you’ll follow England’s greatest river from its source in the beautiful Cotswolds, to its end in Woolwich, a few miles from the sea. Though its distance may be long (feel free to take it in stages) the pathway is well marked and relatively gentle and if you visit in summer you’ll be rewarded with a host of wildlife including butterflies, damselflies and water birds.

Nakahechi Trail, Japan

Make a pilgrimage on one of Japan’s ancient spiritual pathways and tread in the footsteps of pilgrims who have been following these paths in search of enlightenment as far back as the 10th century. Part of Japan’s Kumano Kodo trail, a network of spiritual pathways that are a registered UNESCO World Heritage site, the Nakaheci trail (or the Imperial Trail) immerses travellers in the beauty and tranquillity of rural Japan’s cypress woodlands, villages and mountain regions.

Moss-covered steps, cobbled pathways plunging deep into the forest and awe-inspiring shrines make a hike on the Nakahechi trail feel like a journey into a fairytale, with highlights including the Three Grand Shrines of Kumano: Kumano Hongu Taisha, Kumano Hayatama Taisha, and Kumano Nachi Taisha.

Mountains of the Moon, Uganda

For an out-of this-world walking experience, the surreally beautiful ‘Mountains of the Moon’ trek which winds through the Rwenzori Mountains, straddling Uganda and the Democratic Republic of the Congo, tops Africa’s already-impressive list of off-the-beaten-track treasures. A challenging eight-day trek through almost-unspoilt wilderness reveals alpine valleys, tropical rainforests, moorlands and glaciers, ending in an ascent to the summit of Mt. Stanley’s Margherita Peak, the highest point in Uganda, a formidable climb which offers breathtaking views of the Congo upon summit.

Allegedly named Mountains of the Moons by locals, due to the whiteness of the Rwenzori’s pristine snow-capped peaks, the mountain range occupies an almost-legendary place in the imagination of writers and artists, referenced in Miguel de Cervantes’s 1604 novel Don Quijote de la Mancha, and Edgar Allen Poe’s El Dorado. While the 2020 flood of the Nyamwamba River brought devastating landslides in the region, causing catastrophic damage to many of the area’s established trails, incredible efforts from locals and mountain guides have re-established this epic trek in hiking legend.

Charlevoix Traverse, Canada

It sounds like something from a vintage novel; a wooded trail through north-eastern Canada’s gorgeous Charlevoix region, where trekkers can take in the snow-capped peaks, pick sunripened wild blueberries and enjoy wonderful views of the St-Laurent River on a week-long hike. If this trek feels a little more municipal than some of the other more rugged walks on this list it’s because it was designed that way; established in 1977 by Eudore Fortin, son of a local woodsman, in collaboration with local authorities, the trail was painstakingly planned, cleared and shelters built to create a trail from which locals and tourists alike could explore the beauty of Quebec’s wilderness. In 1991 the addition of six log cabins – assembled Scandinavian-style without nails and furnished with wood stoves, near quality water sources – made another civilised addition to the trail, adding to its appeal.

And if more adrenaline-inducing activities, such as mountain biking or Nordic skiing, appeal to you, then you can break the trail up into sections and adventure away to your heart’s content.

Jatbula Trail, Australia

Spectacular swimming spots and incredible Jawoyn rock art are the big draw of this Antipodean trail, which follows an undulating path between designated camping zones with tempting names such as Crystal Falls and Sweetwater Pool.  But make no mistake – the reason these verdant oases sound so appealing is that the Jatula Trail takes in some serious miles of arid landscape in extreme heat. Traversing over sandy scrublands, past incredible rock formations and lush waterfalls, it’s a beautiful – if exhausting – celebration of the Australian wilderness. Nitmiluk National Park, through which the trek crosses, is the traditional land of the Jawoyn people, and you’ll be able to see evidence of their centuries-long settlements of these lands in the incredible rock art that adorns stony outcrops along the trail.

Heatstroke is the biggest threat to life on the Jatbula trail, where the temperatures can reach the 40s during the walking season, so it’s essential that you take the necessary precautions. Permits must be obtained before travel, and a safety briefing is mandatory (you’ll hear more about the dangerous animals such as wild buffalo and king brown snakes you’ll possibly encounter) before undertaking the trek.

But the rewards are great, not just in the unmatched scenery and wild swimming you’ll enjoy along the way, but the delicious food awaiting at the kiosk at the very end of the trail, where you’ll very much have earned a post-trek feast.

Training tips and travel advice

Before tackling any long-distance trail, adequate training to build stamina and strength is crucial. Research local conditions and safety precautions, especially for demanding treks like Iceland’s Laugavegur or Uganda’s Mountains of the Moon. Proper footwear, hydration and awareness of wildlife hazards are essential for a safe and enjoyable journey.

Time to set off on your next walking adventure

Walking is a simple yet powerful way to reduce your risk of dementia, cardiovascular disease and diabetes. Whether a local stroll or an epic international trek, your body and brain will reap the rewards.

This article is from our June to August 2025 Overseas Journal, Wellness: The Art of Staying Healthy. Read here