Walking is one of the simplest yet most powerful forms of exercise. It’s accessible to almost everyone and has a plethora of health benefits. Whether you’re out for 10 minutes or aiming for 10,000 steps a day, you can significantly improve your overall health and well-being by going out and moving. Below are 15 ways your body benefits from walking daily, according to various expert sources.
1. Improves Mood and Reduces Stress
Walking is a proven mood booster. Even a 10-minute excursion can elevate your spirits, reduce anger, and alleviate symptoms of depression.1 Walking through green spaces enhances these effects, helping to calm your nervous system and reduce stress levels. Going with friends or family can also strengthen social bonds, increasing feelings of happiness and reducing loneliness.2
2. Boosts Calorie Burn and Maintains a Healthy Weight
Daily walking can help manage weight by increasing calorie burn and boosting metabolism. Interval walking, where you alternate between brisk and slower paces, is especially effective at burning calories and can help reduce body fat, particularly around the midsection. Going uphill or varying your routes can further enhance these benefits.
3. Improves Cardiovascular Health
Regular walks can lower blood pressure and reduce the risk of heart disease and stroke. For every 1,000 steps you take daily, your systolic blood pressure can drop by 0.45 points. Studies show that walking can reduce the risk of cardiovascular events by as much as 30% when you go out regularly and meet recommended physical activity guidelines.
4. Reduces the Risk of Chronic Diseases
Walking has been shown to lower the risk of developing chronic diseases like type 2 diabetes, hypertension, and obesity. A 2022 study found that achieving 8,200 steps daily reduces the risk of conditions such as major depressive disorder and gastroesophageal reflux disease (GERD). Even short outings after meals can help control blood sugar levels and prevent type 2 diabetes.
5. Enhances Sleep Quality
Regular physical activity can improve sleep quality and help you fall asleep faster. Walking increases the production of melatonin, the hormone that regulates sleep. Postmenopausal women and others who go out daily often report better sleep quality and duration compared to those who are more sedentary.
6. Increases Brain Function and Memory
Walking boosts cognitive function, particularly in older adults. Research indicates that moving briskly for one hour, three times a week, improves the efficiency of brain regions involved in decision-making. Increased blood flow to the brain during exercise is thought to enhance memory and protect against cognitive decline.
7. Alleviates Joint Pain
Contrary to popular belief, walking can actually help reduce joint pain by improving circulation to the joints and strengthening the surrounding muscles. Studies have shown that walking for as little as 10 minutes a day can improve mobility and reduce pain, particularly in people with arthritis.
8. Delays Varicose Veins
Walking strengthens the muscles in your legs and improves circulation, which helps prevent varicose veins. For those who already have varicose veins, regular movement can alleviate associated symptoms like swelling and restlessness.
9. Improves Digestive Health
Walking aids digestion by stimulating the core and abdominal muscles. It helps to move food through your digestive tract and can relieve bloating and constipation. This is why many doctors recommend walking to patients after surgeries or other medical procedures.
10. Boosts Immune Function
Moderate-intensity exercise, like walking, strengthens the immune system by increasing the number of immune cells that fight off infections. Research shows that people who go out and move regularly are less likely to fall seriously ill from infectious diseases and recover faster if they do get sick.
11. Strengthens Bones and Prevents Bone Loss
Walking helps maintain bone density, which can reduce the risk of osteoporosis and fractures. Studies show that going out for at least 30 minutes a day can slow the rate of bone loss, particularly in postmenopausal women.
12. Enhances Creativity
Need a creative boost? Walking can help. Research published in The Journal of Experimental Psychology found that walking stimulates creativity and problem-solving. It encourages free-flowing thinking and can make brainstorming more effective.
13. Helps Attain Other Health Goals
When you establish a daily walking routine, other healthy habits often follow. Walking regularly increases your sense of accomplishment and can motivate you to set and achieve additional health goals, such as eating healthier or trying other forms of exercise.
14. Supports Healthy Aging
Walking not only improves your immediate health but also supports long-term longevity. Studies have shown that even moderate movement can lower the risk of death by up to 31% in those who meet physical activity guidelines. Faster walking paces have been linked to even greater reductions in mortality risk.
15. Increases Longevity
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People who walk regularly tend to live longer. Even just 10 to 59 minutes of moderate walking per week has been linked to an 18% lower risk of death during the study period. The more you walk, and the faster your pace, the more years you may add to your life.