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By: Andrew Forrest - January 2026
In our walking for health and wellbeing articles, we sometimes use research and health terms that can feel a bit technical. This glossary explains those words in plain English, so you can quickly look up what something means and understand the evidence and advice more easily.
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A ⋅ B ⋅ C ⋅ D ⋅ E ⋅ F ⋅ G ⋅ H ⋅ I ⋅ L ⋅ M ⋅ N ⋅ O ⋅ P ⋅ Q ⋅ R ⋅ S ⋅ T ⋅ V ⋅ W
Wellness Glossary Disclaimer
The definitions in this glossary are provided for general educational purposes only. They explain common health, wellness, fitness, and nutrition terms in plain English and should not be relied upon as medical, clinical, or professional advice.
Health and wellness terminology can vary by context, research field, and individual circumstances, and definitions may change as new evidence emerges. If a term relates to a medical condition, diagnosis, treatment, medication, or supplement use, always consult a qualified healthcare professional for advice specific to your situation.
This glossary should be used as a helpful reference, not as a substitute for professional medical guidance, diagnosis, or treatment.
A
Your overall chance of something happening over a period of time (for example, '3 in 100 people over 10 years').
A movement sensor (often used in wearables) that estimates activity by detecting motion. Many step-counters use accelerometers.
A wearable movement sensor (often wrist-worn) used to estimate sleep and wake patterns over days or weeks.
Walking (or cycling) as a way to get somewhere (commuting, school runs, errands), not just 'exercise'.
How closely people stick to a walking plan or study instructions (for example, whether they actually walk as often as planned).
Results that have been statistically 'corrected' to account for differences between individuals (such as age, smoking, or pre-existing illness).
How well your heart and lungs deliver oxygen to your muscles during activity (often improved by regular brisk walking).
Death from any cause (not just one disease).
Ongoing worry or fear that can affect sleep, concentration, and daily life.
A research term describing total blood sugar exposure over time after a meal, not just the peak level.
A link between two things (for example, more walking and better health) without proving that one causes the other.
The body's immediate energy molecule used to power muscle contractions and other cellular processes, especially during short, high-intensity activity.
The fast energy system that uses ATP and phosphocreatine to fuel very short bursts of effort and repeated high-intensity movements.
When participants leave a study before it ends, high dropout can make results less reliable.
B
Your ability to stay steady and avoid falls (walking, strength work, and practice can help).
The starting point at the beginning of a study (for example, health, step count, or fitness before any changes).
A person's fitness level at the start of a study. People with different starting fitness levels may respond differently to the same walking programme.
Laboratory testing of a specific supplement batch that confirms ingredient content and may also check for contaminants.
A built-in 'skew' in results caused by how a study is designed, who takes part, what is measured, or what is published.
The proportion of a consumed substance that is absorbed and available for use by the body.
A mood disorder characterised by episodes of depression and episodes of elevated mood or energy (mania or hypomania).
When participants and/or researchers don't know who is in which group, they can reduce bias in the results. (This is harder in walking studies because people usually know whether they're walking more.)
The amount of sugar in your blood. Walking can help your body manage it better.
The force of blood pushing against the artery walls.
What your body is made of (fat, muscle, bone, water). Two people can have the same weight but different body compositions.
A height-and-weight calculation used to estimate weight category. It doesn't directly measure body fat or fitness.
How strong and solid your bones are. Weight-bearing activity (including walking) helps support bone health.
A faster pace that raises your breathing and heart rate. A simple guide: you can talk, but you wouldn't want to sing.
C
A blood marker linked to inflammation. Higher CRP can indicate more inflammation in the body.
How many steps you take per minute. A higher cadence usually means a faster pace.
A unit of energy in food and used by the body. Walking increases energy expenditure compared with sitting.
Overall 'heart and lungs' fitness - how efficiently your body delivers oxygen during exercise.
Conditions affecting the heart and blood vessels (such as coronary heart disease and stroke).
When one thing directly causes another (for example, walking causes a drop in blood pressure). Many walking studies show associations, not proven causation.
A fat-like substance in the blood. Often described as:
A long-term health condition (such as diabetes, arthritis, or heart disease).
Your natural preference for sleep and wake times. Basically, when your body feels most alert.
The point in your body-clock cycle at a given moment (e.g., 'early biological morning' vs 'late biological evening'), which can affect sleepiness, temperature, and hormone patterns.
Your internal 24-hour body clock that influences sleep timing, hormone levels, and body temperature.
Whether a change is big enough to matter in real life, not just 'statistically significant'.
A group of people followed over time to see how habits (such as walking) relate to outcomes (such as disease risk).
An observational study that follows a cohort over time and compares outcomes between people with different behaviours (for example, higher versus lower steps per day).
The reference group used for comparison, often people who walk less or who continue their usual routine.
Changes in movement that occur when one part of the body avoids pain or stiffness, often increasing strain elsewhere (such as in the knees, hips or back).
A range that indicates where the true effect probably lies. A narrower range usually indicates greater certainty.
When researchers or funders may benefit from certain results (for example, financial ties). It doesn't automatically mean a study is wrong, but it matters for transparency.
When something else influences both behaviour and outcome, it makes the true efect of walking hard to isolate. Example: people who walk more may also sleep better, eat better, and smoke less.
A wearable device that tracks blood sugar levels throughout the day and night, often used by people with diabetes.
When researchers try to account for differences between groups (such as age, smoking, diet) so comparisons are fairer (usually using statistics).
A few minutes of easier walking at the end to allow your breathing and heart rate to settle.
Narrowing of the blood vessels that supply the heart muscle (a common cause of angina and heart attacks).
A naturally occurring compound stored mainly in muscle that supports short, intense efforts by aiding rapid energy regeneration.
The most researched and evidence-based form of creatine supplement, commonly recommended for effectiveness and value.
A breakdown product of creatine measured in blood tests; levels can rise with higher muscle mass or creatine intake and do not automatically indicate kidney damage.
A 'snapshot' study that measures people at one point in time. Useful for identifying patterns, but it can't show which came first.
Deliberately using a supplement, nutrient, or medication for a defined period, followed by a planned break or change in intake, before resuming use, rather than continuous long-term use.
D
A low mood that lasts and affects day-to-day life (not the same as having a bad day).
A hormone derived from testosterone that contributes to male-pattern hair loss in genetically susceptible individuals.
The amount of walking someone does. This can include steps, time, pace, frequency, hills/terrain, and intensity.
When the 'dose' (more or faster walking) changes, the outcome also changes (for example, the risk of falling rises with steps, up to a point).
E
A test that measures brain activity and is used to identify sleep stages more precisely.
How big the difference is (for example, a 2 mmHg drop versus a 10 mmHg drop in blood pressure).
How much energy your body uses. Walking increases energy expenditure compared with sitting.
Groups of people who share a cultural background and/or ancestry. Study findings may not apply equally if some groups are underrepresented.
The idea that when you exercise (morning vs. afternoon vs. evening) can affect certain outcomes (sleep, glucose response, performance) for some people.
F
The increased risk of death following serious falls or fractures, particularly among older adults who do not regain mobility.
How likely someone is to fall. Balance, leg strength, vision, medications and home hazards can all affect this likelihood.
Blood sugar measured after not eating (often used to assess diabetes risk and control).
The natural cushioning tissue under the heel and the ball of the foot that absorbs impact when walking. This padding can thin with age, increasing pressure and discomfort.
Your body weight minus fat mass - mainly muscle, bone, organs and water. In training and creatine studies, FFM is often used as a practical way to track changes in 'lean' tissue over time.
A loss of confidence caused by concerns about falling, which can lead people to walk less and become weaker over time.
The joint at the base of the big toe, where it meets the foot. Stiffness or arthritis here can significantly affect walking.
How long researchers track participants to see what happens.
Lower 'reserve' in strength and resilience, often seen in older age, making people more vulnerable to illness or falls.
Creatine stored in muscle that is not attached to a phosphate; it can be converted into phosphocreatine when needed.
What you can do in daily life (for example, walking to the shops, climbing stairs, and carrying bags).
G
Your walking pattern - how you move your legs and feet when you walk.
The way the body moves during walking, including step length, foot placement and joint motion. Changes in gait mechanics can increase strain and increase the risk of falling.
How fast you walk (often measured over a set distance). It's sometimes used as a simple indicator of overall health and function.
How well study results apply to people outside the study (different ages, countries, health conditions, etc.).
Digestive symptoms such as bloating, cramps, or loose stools that may occur with large or poorly timed doses.
A type of sugar in the blood that comes mainly from carbohydrates and is the body's primary source of energy.
The rise and fall of blood glucose after a meal. Essentially, the 'bump' on a glucose graph.
A rapid rise in blood sugar after eating, often followed by a drop that can cause tiredness or hunger.
A protein that helps move glucose (sugar) from your blood into muscle cells. Some exercise + creatine studies discuss GLUT4 because higher GLUT4 activity can improve glucose uptake in muscles.
How well blood sugar levels are kept within a healthy range over time.
The change in blood sugar levels after eating, influenced by food type, portion size, and activity.
How much your blood sugar fluctuates over time (bigger swings = higher variability).
The stored form of glucose kept in the muscles and liver, used for energy during movement.
How strong your hand grip is. It's sometimes used as a simple marker of overall muscle strength and health.
H
The medical term for the big toe. The joint at its base is important for balance and push-off during walking.
A way of comparing how quickly an event occurs over time between two groups (common in long-term studies).
A blood test that shows your average blood sugar level over the past 2-3 months. It's commonly used to diagnose and monitor diabetes and prediabetes.
Often called 'good' cholesterol, helps remove cholesterol from the bloodstream.
A bias in which people who walk more also do other healthy things (eat better, sleep better, smoke less), making walking look more powerful on its own than it may be.
The natural variation in the time between heartbeats. Often used as a rough indicator of recovery and stress (not a diagnosis).
A range of heart rates used to describe how hard you're working (e.g., light, moderate, vigorous).
When studies differ substantially (people, methods, walking dose, outcomes), it becomes harder to combine results neatly.
A workout style that alternates short, hard efforts with easier recovery periods (for example, 30 seconds hard, 90 seconds easy, repeated). It's time-efficient and often used to improve fitness and repeated high-power performance.
High blood pressure.
A milder form of elevated mood and increased energy than in mania, often seen in bipolar disorder.
Low blood pressure.
I
A cycle where pain leads to reduced movement, which causes weakness and poorer balance, further increasing pain and fall risk.
The number of new cases of something over a period of time (for example, new cases of diabetes per year).
Walking uphill (or using a treadmill incline). This increases intensity without needing to walk faster.
The body's immune response to harm or irritation. Short-term inflammation supports healing, long-term inflammation can increase disease risk.
Difficulty falling asleep, staying asleep, or waking too early, with daytime impact (tiredness, mood, concentration), often lasting weeks or months.
A hormone produced by the pancreas that helps move sugar (glucose) from your blood into your cells for energy. If insulin isn't working properly, blood sugar can rise.
A condition where the body's cells don't respond well to insulin, meaning more insulin is needed to control blood sugar levels.
How effectively your body responds to insulin. Higher insulin sensitivity means your body needs less insulin to manage blood sugar.
How hard the walking feels (easy vs brisk). Intensity can affect outcomes even when step counts are similar.
In a trial, analysing people in the groups they were originally assigned to, even if they didn't fully follow the plan. This helps keep the results more realistic and fair.
Switching between faster and slower walking (for example, 1 minute brisk, 2 minutes easy, repeated).
The change researchers ask people to make as part of a study, such as a structured walking programme.
A study in which researchers introduce a change (such as a walking plan) and measure what happens, rather than merely observing behaviour.
Water stored within muscle cells, which can explain a small early increase in body weight when using creatine.
Small muscles located entirely within the foot that help support the arch, control toe movement and stabilise walking.
L
Often called 'bad' cholesterol, higher levels are linked to a higher heart risk.
A general term for non-fat tissue (similar to fat-free mass) - mainly muscle, plus bone, organs and water. It's commonly used in body composition results when studies report changes beyond body weight.
Gentle movement that doesn't leave you out of breath (for example, slow walking or light housework).
Physical activity that raises your heart rate slightly but still allows you to talk comfortably, such as brisk or steady walking.
A blood test that usually includes total cholesterol, LDL, HDL and triglycerides.
The amount of physical stress (such as walking distance or standing time) that tissues can tolerate without pain or injury.
A short, planned period of higher intake (often split into multiple doses) to increase levels of a nutrient or compound in the body more quickly, followed by a lower ongoing intake.
A study that follows people over time (months or years), rather than a single snapshot.
M
A lower, steady intake used over the longer term to maintain the desired level of a nutrient or compound after a loading phase, or to build and sustain levels gradually without a loading phase.
A severe episode of abnormally elevated or irritable mood, increased energy, and reduced need for sleep, often impairing daily functioning.
Inaccuracies in measuring walking or outcomes (devices miscounting steps, people over- or under-estimating activity). This can mask real effects.
A way to describe effort and energy use. Roughly: 1 MET = resting, higher METs = higher intensity.
A statistical method that combines results from multiple studies to estimate the overall pattern.
The central part of the foot between the heel and the toes, containing several small joints that help absorb impact and adapt to uneven ground.
Your ability to move around easily and safely (walking, getting up from a chair, and climbing stairs).
Activity that makes you breathe faster and feel warmer, but you can still speak in full sentences (brisk walking often fits this description).
Death (often tracked as all-cause mortality or deaths from specific diseases).
Testing many outcomes or subgroups increases the chance that some results appear 'significant' purely by chance.
Time spent on activity at moderate or vigorous intensity.
N
Everyday movement that isn't formal exercise (walking around the house, shopping, and chores).
A finding showing no clear difference or no statistically significant effect.
O
A study in which researchers observe what people do in real life without assigning a walking programme. These often show associations rather than proof of causation.
A way of comparing the odds of an outcome between groups. It's common in some study designs and can sound larger than it is when outcomes are common.
The maximum weight you can lift in one repetition of an exercise (for example, a single squat or bench press rep). Studies use 1-RM to measure changes in strength before and after a training programme.
'Wear-and-tear' joint changes that can cause pain and stiffness, particularly in the knees and hips.
A condition in which bones become weaker and more likely to fracture.
What a study measures as its outcome (for example, blood pressure, mood scores, heart attacks, falls, or sleep quality).
P
A number that helps show whether a result might be due to chance (assuming there is no real effect). It does not tell you how large or important an effect is.
How fast you walk (easy, steady, brisk), sometimes measured in minutes per mile or kilometre.
The people who participate in a study.
A device designed to count steps. Accuracy depends on the device and how it is worn.
When other experts check a study before it is published in a journal, it is helpful but not a guarantee that the study is perfect.
How hard the effort feels to you (your personal 'effort rating'), which can be as useful as heart rate readings.
A stored form of creatine in muscle that donates a phosphate to help rapidly regenerate ATP during intense efforts.
Official recommendations for how much activity people should aim for to support health (usually expressed in weekly minutes and strength activities).
When people improve because they expect to (for example, feeling better because they believe an intervention will help).
The amount of force exerted on the sole of the foot during standing or walking. Higher plantar pressure is linked to foot pain and mobility problems.
A full sleep study (often including EEG, breathing, oxygen levels, and heart rate) is the gold standard for measuring sleep in a lab.
A large set of health and lifestyle data collected from many people (sometimes nationally) to identify patterns (such as walking levels and disease risk).
A temporary drop in blood pressure that can occur after exercise (including brisk walking), sometimes lasting minutes to hours.
A short walk taken after eating (often within 0 to 30 minutes) to help reduce the rise in blood sugar.
A medical term meaning 'after eating'. Postprandial blood sugar refers to glucose levels measured after a meal.
The rise in blood sugar that occurs after eating, particularly after meals containing carbohydrates.
Another term for post-meal blood sugar levels, often used in research and clinical studies.
Small, natural movements of the body when standing still. Increased postural sway is associated with poorer balance and a higher risk of falling.
How likely a study is to detect a real effect if one exists. Small studies often have low power.
A person's strength, balance and mobility before an injury or fall, which strongly influence recovery outcomes.
A condition where blood sugar levels are higher than normal but not high enough for a diabetes diagnosis, indicating increased risk.
A study shared publicly before peer review. Useful for speed, but findings may change after review.
How common something is at a given point in time (for example, the percentage of people who currently have hypertension).
A supplement formulation in which the exact amounts of each ingredient are not disclosed, potentially masking underdosing.
The body's ability to sense joint position and movement. Reduced proprioception in the feet can impair balance and coordination.
A questionnaire assessing sleep quality over the past month. In general, higher scores indicate worse sleep.
When studies with 'positive' results are more likely to be published than those showing little or no effect.
The part of walking where the foot pushes against the ground to move the body forward. A weak push-off can reduce walking efficiency and stability.
Q
How someone rates their overall day-to-day health and life satisfaction (often measured using questionnaires).
R
Assigning people to groups at random (like a fair coin flip) so groups start out more similar on average.
A study in which participants are randomly assigned to a walking programme or a comparison group. This helps reduce confounding and makes cause-and-effect easier to test.
It compares risk between two groups (for example, '20% lower risk'). It does not tell you the starting (absolute) risk.
A sleep stage linked to dreaming, emotional processing, and memory.
A general term for how well the kidneys filter waste from the blood, commonly assessed using blood and urine tests.
How well you can repeat short, high-intensity sprint efforts with brief rests (common in team sports and HIIT-style training). Creatine research often examines RSA because it's closely tied to the ATP-PC energy system used for short bursts.
Confounding that persists even after researchers try to control for known factors (because some factors weren't measured or were measured poorly).
Exercise that strengthens muscles (for example, using weights, resistance bands, or bodyweight). Often recommended alongside walking for overall health.
A 'responder' shows a meaningful improvement following an intervention (such as creatine), whereas a 'non-responder' shows little or no change. With creatine, this can be linked to factors such as starting muscle creatine levels, diet, and training programme.
Your heart rate when you're at rest. Regular activity can lower it over time for some people.
When it looks like low walking causes poor health, but poor health may be causing low walking (or both may influence each other).
S
How many people are in a study. Larger samples usually give more reliable results.
Spending long periods sitting or lying down with little movement, which is linked to poorer metabolic health.
When study volunteers differ from the general population (for example, being healthier or more motivated), the results may not reflect everyone.
When people report their own walking or habits (for example, in questionnaires), this can be inaccurate due to forgetting or guessing.
The percentage of time spent in bed that you are actually asleep.
Formula: (Total Sleep Time ÷ Time in Bed) × 100
How long it takes to fall asleep after trying to sleep.
Social and economic conditions (income, education, job type, housing, neighbourhood safety, access to parks/footpaths) that can affect both walking and health.
A class of antidepressant medication that affects serotonin signalling in the brain.
Mathematical methods used to account for differences between groups (such as age, smoking, and existing health conditions). Helpful, but not perfect.
A result that meets a chosen statistical threshold and is unlikely to be due to chance alone. It doesn't automatically mean the result is important in practice.
The number of steps you take in a day, usually measured by a phone or a wearable device.
The body's response to pressure or demands. Prolonged stress can affect sleep, mood and health.
The distance covered with each step/stride. It varies with height, speed and mobility.
A short-term measurement used as a proxy for long-term outcomes (for example, blood pressure or blood sugar as markers of future disease risk).
A structured method for finding, evaluating and summarising all relevant studies on a question. Some include a meta-analysis.
T
A simple way to judge intensity: at a moderate pace, you can talk but not sing; at a vigorous pace, you can manage only a few words.
The heart-rate range you aim for during exercise to maintain a chosen intensity zone.
The type of ground you walk on (flat, hilly, uneven, or on trails). Terrain affects intensity and can change joint and muscle load.
Independent laboratory testing used to verify supplement contents and detect contaminants beyond the manufacturer's own testing.
A point at which benefits begin, level off, or change (for example, a step range where benefits are most noticeable).
Time between 'lights out' and your final wake-up.
A CGM term describing the percentage of time blood sugar stays within a target healthy range.
The strength of the muscles that curl and grip with the toes. Reduced toe flexor strength is associated with poorer balance and increased fall risk.
Total minutes actually asleep across the night (excluding awake time).
A type of fat in the blood. High levels can be linked to metabolic and heart risk.
A long-term condition where the body does not use insulin effectively, leading to raised blood sugar levels.
V
An activity that makes breathing much harder, speaking more than a few words at a time is difficult.
A measure of the maximum amount of oxygen your body can use during intense exercise, a common marker of aerobic fitness.
W
A simple measure of abdominal fat. Where fat is stored can affect health risk, not just body weight.
A few minutes of easy walking at the start to gently warm your body for a faster pace.
Total minutes spent awake after first falling asleep.
How long a wearable device is actually worn each day. Low wear time can make activity appear lower than it really was.
Trackers such as smartwatches, fitness bands and phones that track steps and activity. Accuracy varies by device and how consistently they are worn.
Overall, how you feel and function physically, mentally and socially.
January 2026
We take evidence seriously at Walks4all. If you'd like to better understand how walking studies are designed, how results should be interpreted, and what scientific terms mean, explore our guides on the following:
