10 Amazing Benefits of Walking

How do you feel about walking? Some people love to walk, and others would rather not. If

you’re like me, you don’t care much for walking around your neighborhood every day, seeing

the same things every time. I prefer walking in the woods or around nature rather than on

sidewalks or roads. Well, whether you are totally into walking or not, I am about to let you in on 10 amazing benefits of walking that will motivate you to make walking a regular part of your life.

1. Exercise

I thought I’d start with the most obvious one first. Everyone needs daily exercise in their lives.

Walking is an excellent and easy way to do this. It is a low-impact form of cardiovascular

exercise. Let’s break that down a bit. A low-impact exercise increases your heart rate slowly

and causes less pressure on your joints. Cardiovascular exercise increases your heart rate and

causes you to breathe more deeply (breathing = respiration). This can be adjusted as needed by setting the appropriate pace for yourself. A brisk walk will speed up your heart rate and respiration more than a leisurely walk.

2. Heart Health

Walking is excellent for your heart. One significant way that walking can improve your heart

health is by lowering your blood pressure. The more you walk, the healthier your heart

becomes. If you reach 10,000 steps a day, your systolic blood pressure (the pressure caused by your heart contracting and pushing out blood) is likely to be much lower than that of a person who walks 5,000 steps a day. Walking daily is especially important for older adults, as it lowers not only the risk of heart disease but also of stroke or heart failure.

3. Brain Health

There is growing research showing that walking has a big impact on brain health. It is thought

that the benefits are due at least in part to increased blood flow to the brain. Walking can

improve cognitive functions which include attention, memory, processing speed, reasoning,

perception, and problem-solving. I know I want to preserve and protect my brain function.

4. Weight Loss

This is a tricky one, and I don’t want to mislead you. By incorporating walking into your

everyday life, you will lose weight…but you will also gain some muscle. So, although you may

not see a lot of difference on the scale, you should notice your clothes fit you more loosely.

What you will be losing is fat, which is being replaced by muscle. Want to increase the calorie

burn? Plan a route that includes hills and alternate between speed walking and a slower pace.

Challenge yourself to walk the same route on different days to see if you can beat your previous

times.

5. Improves Mood

Research shows that just 10 minutes of walking can lift your spirit. The benefits are even

greater if you are walking in nature (in the woods, through a field, at the beach; you get the

idea). Walking gets your heart rate a little higher, improves circulation, and gets your muscles

moving. Walking also helps your brain release endorphins. And walking with your dog helps

reduce your levels of cortisol (the stress hormone). Walking can even help manage depression. A study published in 2015 found that women (they need to study men, too!) with depression who averaged 200 minutes of walking per week were more energized and less limited by their depression after three years than those who didn’t walk.

6. Increases Bone Density

Want to reduce your risk for bone loss later in life? Walking helps keep your bones strong and healthy by working directly on the bones in your legs, hips, and lower spine. Brisk walks can even improve bone density! It is recommended to take brisk walks 3 or more times a week for 30 minutes at a time to reap the most benefits for bone health.

7. Reduces the Risk of Chronic Disease

Frequent walks can reduce your risk of a variety of chronic diseases, such as obesity, major

depressive disorder (MDD), gastroesophageal reflux disease (GERD), sleep apnea, diabetes,

and hypertension. The amount you walk directly correlates to the increase of protection

you receive against chronic disease. Basically, the more you walk, the more the risk is

reduced. It is recommended to take a long walk lasting at least an hour at least once a

week for the most benefits of disease prevention.

8. Improves the Immune System

Shots aren’t the only way to boost our immunity. In this age of COVID-19 and other super-

viruses, many of us are looking for ways to further protect our immune systems (using

masks, for instance). Walking is one of the most natural ways to improve our immunity.

According to research, moderate-intensity exercise, such as walking, revs up our immune

system. Immune cells (the cells that attack pathogens in our body) are increased. This

lowers your risk of becoming seriously ill from communicable diseases. If you exercise

regularly, which includes walking, you reduce your risk of dying from pneumonia compared

to those who don’t exercise regularly.

9. Healthy Joints

Walking is a safe, inexpensive, and convenient way to help your joints by strengthening

the muscles around your joints and increasing blood flow. It also improves your range of

motion and mobility. According to research, walking for at least 10 minutes a day can

prevent disability and arthritis pain in older adults.\

10. Live Longer

Yep, just walking can add years to your life. One study found that people who did just

10-59 minutes of moderate exercise (such as brisk walking) per week lowered their risk

of death by 18% compared to those who were inactive. People who completed 150

minutes of exercise a week reduced their risk of death by 38%. Some research has

shown that the faster you walk, the more your risk drops.

How much should you walk? I’m sure everyone has heard that you should try to get in

10,000 steps a day. This personally made me feel that I was always lacking. I work at a

desk during the day, so I don’t get as many steps in as I would like. Trying to make up

my steps in the evenings was stressful. I ended up feeling guilty and defeated. Then I

realized that I needed to set a realistic goal for myself and make sure I am periodically

increasing that goal. Fewer steps still have benefits. Do the best you can. Set an

achievable goal and periodically increase your goal. Small gains still make a difference!