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What Are Benefits Of Walking?

For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness. Strengthen your bones and muscles. Improve muscle endurance. More items... • 19 May 2021
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Did you know that walking is one of the best exercises you can do for your body and mind? It’s true! Walking has a surprising number of benefits, ranging from improving your cardiovascular health to boosting your mood. In this post, we will discuss some of the amazing benefits of walking. We’ll also share some statistics about how beneficial walking is for both your physical and mental health. Finally, we’ll give you some tips on how to get started with walking if you’re not already doing it!

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Benefits Of Walking

Walking is a great way to get exercise, and it has surprising benefits for your body and mind. Here are some of the top benefits of walking.

Walking is good for your heart

It can help lower blood pressure by up to 14 points. It can help reduce the risk of heart disease by up to 30%.

Walking Can Decrease Belly Fat

A Canadian study found that women who walked briskly for about an hour a day decreased their belly fat by 20 percent after just fourteen weeks without changing their diet habits.

Walking helps you lose weight and tone your body

A brisk walk is enough to burn off those extra calories (Mayo Clinic). Walking for just 30 minutes a day will help you lose weight and keep it off! You’ll also get toned legs.

Walking can reduce the risk of stroke by 30%

That’s because walking helps keep weight down and cholesterol levels in check.

Boost your metabolism to burn more calories. Walking just 30 minutes a day can help you lose up to 15 pounds in 12 weeks!

Walking helps reduce stress

People who walk often experience less stress than those who do not. It’s also good for your mental health because it improves mood and reduces the risk of depression. (Source: American Heart Association)

Walking helps improve circulation

Did you know that walking can help improve your circulation? When you walk, blood flow increases and helps remove toxins from the body.

Walking is good for mental health

Walking helps improve mental health and mood. It may also reduce the risk of depression, according to a study in Journal of the American Medical Association (JAMA). The researchers found that those who walked for an hour each day had less anxiety than people who didn’t exercise. They were also at lower risk for developing dementia later on life.

Walking can increase your lifespan

It may seem surprising, but walking can increase your life span. Studies show that regular physical activity can reduce risk of death by 30% compared to those who don’t exercise at all. Walking for just 20 minutes a day is enough to reap these benefits! (American Heart Association)

According to a study that was published by the Public Library of Science and Medicine, walking for just eleven minutes a day is enough to extend your lifespan by two years.

Walking Eases Joint Pain

Protect your joints by walking. Walking especially protects the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.

Walking Boosts Immune Function

Did you know that walking can help protect you during cold and flu season? A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder. (Harvard Health)

Walking Has A Low Risk of Injury

The Physical Activity Guidelines Advisory Committee presented its scientific report to the Department of Health and Human Services, noting that walking has one of the lowest injury rates of any form of exercise.

Walking Can Help You Get Better Sleep

Researchers found that people who walk regularly have longer and better sleep quality. Who knew that a simple exercise like walking could mimic the effects of good ol’ sleeping pills?

How To Get Started Walking

If you aren’t already walking, here are some tips for how to get started.

Start Walking For 10 Minutes Per Day

To get started, just walk for 10 minutes per day. You could walk in your neighborhood by walking away from your house for 5 minutes, then turning around and coming back. You could also walk on a treadmill or at a mall. Start at a pace that feels comfortable. The most important thing is just getting started!

Gradually Increase Your Walking Time And Pace

Gradually, start to increase the time you are walking and your pace. Slowly increase your walking time by 5 minutes per week until you are able to walk for 30 minutes each day, six days per week.

Stay Consistent

Now that you have implemented a walking routine, stay consistent with it! You will see benefits of walking stack up as you stay consistent. A recent study found that walking 16,000 steps per day was associated with a 66% reduction in all-cause mortality compared to walking just 2,700 steps per day. Stated conversely, walking 2,700 steps per day was associated with a three-fold greater risk of all-cause mortality than walking 16,000 steps per day. The more you walk, the longer you live.

How Much Should You Walk Per Day?

You only need to walk about 150 minutes per week to reap the benefits, but you can break that up however you’d like. Try 30 minutes five times a week, or even ten minute walks throughout the day. Get creative! And if it’s raining outside or too cold – take a walk indoors at your local mall or shopping center.

Frequently Asked Questions

Here are some of the most frequently asked questions about the benefits of walking.

How does walking improve my health?

Walking is a great way to get your heart rate up and improve your cardiovascular health. It’s also effective in helping you lose weight or maintain a healthy weight, due to the number of calories it burns. Additionally, regular walking can help reduce your risk of diseases such as cancer.

How much should I walk each day?

There is no one-size-fits-all. Start with 30 minutes five times per week. Then add more time or distance as you feel ready to do so. If you can’t go for long walks at first, try walking briskly around your neighborhood or in a mall or shopping center. It’s important that you find an exercise program that works well for you and one which is enjoyable enough so it won’t become a chore!

Bottom Line

There are so many benefits of walking, it’s hard to keep track of them all! Now that you know some of the benefits, what are you waiting for? Start walking today!

This post was all about the surprising benefits of walking.

Related: How To Get 10,000 Steps Per Day At A Desk Job

Related

17 Related questions Answers found

What are the advantages and disadvantages of walking

What are advantages and disadvantages of walking? Relieve pain. Walking helps protect joints, including knees and hips. ... Strengthens immune function. Walking can reduce the risk of cold or flu. ... Boost your energy. Walking when tired can boost energy more effectively than drinking a cup of coffee. Improve your mood. What are advantages and disadvantages of walking? ... Disadvantages of walking. ...

What are 5 benefits of a walking regimen

Health Benefits Of Walking Aids Weight Loss. Walking is an effective way to burn calories and lose weight. ... Improves Heart Health. Walking helps improve heart health. ... Regulates Blood Pressure. ... Regulates Blood Glucose Levels. ... Strengthens Bones And Eases Joint Movements. ... Increases Lung Capacity. ... Boosts Immune Functions. ... Improves Gastrointestinal Function. ... Uplifts Mood. ... Reduces Stress. ... More items...

Does walking tone your butt?

One such option? Take your steps up a notch by walking for glutes strength. Regular ol' walking does work your glutes (along with your hamstrings, quads, calves, and core), but certain tweaks to your form or technique can give your glutes muscles some extra love.

Can walking change your body shape?

But there's one thing that taking walks every day won't do—especially if you're looking to get the physique of your dreams: Moderate-intensity exercises such as walking will not meaningfully change your body's shape.

Which is better walking or exercise?

A new study says a brisk stroll is better than a workout. Scientists found 30 minutes of 'high impact' walking is more effective for fighting the flab than the same time spent on doing weights and pounding the treadmill.

What should we do after morning walk?

Water – drink water before and after your walk. Take water with you on your walk, especially in warm weather. Cool down – make sure you cool down after a long fast walk. Do a few stretching exercises.

What is the best time for morning walk?

A. Early mornings are best for walking. 5 AM to 7 AM is the best time for any exercise, including walking.

Is 3 miles a day good walking?

A daily three-mile walk burns calories and leads to weight loss. In less than an hour a day, without any expense and with low impact on your body, you can lose weight. No, this isn't the beginning of an infomercial. These are a few of the benefits of a three-mile-a-day walking program.

How many miles a week should I walk?

"People only need to walk up to 12 miles per week or for about 125 to 200 minutes per week to improve their heart health," said the lead author Brian Duscha. "Our data suggest that if you walk briskly for 12 miles per week you will significantly increase your cardiovascular fitness levels compared to baseline.

What is a good speed for walking?

A walking speed of 3 to 4 miles per hour is typical for most people. However, this can vary based on many factors including your fitness level, overall health, and age. While many variables can play a part in your walking speed, making walking a part of your fitness program is certain to bring about positive changes.

What are the benefits of walking one hour per day

– 11 Benefits Of Walking 1 Hour A Day Your Weight Loss Dream Comes True. One of the significant and undeniably the most wanted health benefits of walking 1 hour a day is losing weight. You Can Stay Away From Heart Diseases. When you walk, the blood pressure increases for a temporary period and this, in turn, increases the efficiency of your heart. Walking Can Lift Your Mood. ... More items...

How does walking burn fat and calories- benefits of walking

How Walking Can Help You Lose Weight and Belly Fat Walking burns calories. Your body needs energy (in the form of calories) for all the complex chemical reactions that allow you to move, breathe, think, and function. It helps preserve lean muscle. ... Walking reduces belly fat. ... It improves your mood. ... The bottom line. ...

Is it better to walk faster or longer?

We found any pace above slow reduced the risk of dying from cardiovascular disease, such as heart disease or stroke. Compared to slow walkers, average pace walkers had a 20% lower risk of early death from any cause, and a 24% lower risk of death from heart disease or stroke.

Is it good to walk everyday?

Something as simple as a daily brisk walk can help you live a healthier life. For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes.

Is walking 45 minutes a day enough?

If you are using walking as a tool to help lose weight, Bryant recommends walking for at least 45 minutes per day most days of the week. "The basic recommendations in terms of general health and well being is to just to meet a minimum threshold of about 30 minutes of activity on most days of the week," he said.

Is walking 5 miles a day good for you?

Benefits of Walking 5 Miles a Day Walking, especially at a faster pace, can improve your heart health and decrease your risk for a cardiovascular event, according to Harvard Health Publishing. This includes improving your blood pressure and cholesterol levels and decreasing the risk for diabetes and obesity.

Is walking sufficient exercise?

Walking alone is simply not sufficient for most people, although it may provide a platform to more specific, intense exercise. So moderate- to high-intensity aerobic and strength training should also be incorporated into regular exercise programs.