Forrest Gump may have been a running enthusiast, sort of, but we’re more keen on walking as a form of exercise. More often than not, walking is often overlooked as a simple activity. When in reality, it is a powerful fitness method for improving overall health and well-being.
No, really. Think about it. It's accessible, free, and requires no special equipment—making it a perfect exercise for people of all ages and fitness levels. And you can utilize walking in either a morning or an evening workout, so it really is timeless.
5 Health Benefits of Walking
Let's explore the numerous benefits of incorporating walking into your daily routine.
1. Weight Management
Walking is a calorie-burning activity that can help you maintain a healthy weight or lose excess pounds. While it might not be as intense as running, consistent walking can make a significant difference. Some studies show that walking 1.6 km (a mile) burns approximately 100 calories, and is dependent on your current weight and gender.
In fact, a study found that people who walk a brisk pace of 5 km (3.2 miles) an hour will burn roughly 90 calories.
If you’re still not sure about walking versus running then read up on our guide to see what works for you.
2. Improved Cardiovascular Health
Regular walking strengthens your heart, lowers blood pressure, and reduces the risk of heart disease and stroke. It helps increase good cholesterol (HDL) while decreasing bad cholesterol (LDL).
Additionally, walking helps build stronger bones and muscles. As a weight-bearing exercise, walking helps build bone density, reducing the risk of osteoporosis. It also strengthens muscles, improves balance and flexibility, reducing the risk of falls.
Walking also helps with chronic disease prevention. Regular walking can help manage and prevent conditions like type 2 diabetes, high blood pressure, and arthritis.
3. Boosted Immunity
Walking can stimulate your immune system, helping your body fight off infections and illnesses. Basically, physical activity such as walking helps to promote the movement of the immune system via white blood cells to as many locations within your body where viruses and bacteria can lay.
4. Mental Health Benefits
Another benefit of walking is stress reduction. Walking is a great way to unwind and de-stress. The rhythmic movement can help clear your mind and improve your mood. And if you’re feeling sore, walking is a great option to help loosen tight muscles.
Walking also helps improve mental clarity. Regular physical activity, including walking, has been linked to enhanced cognitive function, including improved memory and concentration.
5. Increased Energy Levels
While it may seem counterintuitive, exercise can boost energy levels. Walking can help combat fatigue and increase your stamina. Walking is a great option for LISS for this reason too.
A benefit of walking is that it also leads to better sleep. Regular physical activity can improve sleep quality, helping you fall asleep faster and enjoy deeper, more restful sleep. And who wouldn’t want that?
How to Get Started with Walking for Fitness
If you’re ready to start walking, there are a few things you need to know and to keep in mind before you walk straight into this form of exercise.
Start Slow: If you're new to walking, begin with short walks and gradually increase the duration and intensity.
Find a Walking Buddy: Walking with a friend can make the time pass more quickly and help you stay motivated.
Vary Your Routes: To prevent boredom, explore different walking paths in your neighborhood or local park.
Incorporate Hills: Walking uphill can increase the challenge and burn more calories.
Listen to Your Body: Pay attention to your body and rest when needed.
If you’re ready to get started, check out our listing of walking clubs near you.
How to Maximize Walking for More Benefits
If the above walking benefits weren’t enough or maybe you’re already a steady walker, either way, whatever the circumstance, here are a few more ways you can maximize your walks.
Aim to walk for at least 30 minutes most days. The American Heart Association recommends at least 150 minutes of moderate-intensity exercise per week, which can be achieved through brisk walking. Check out the 10,000 step rule as well as a consideration for walking.
Wear comfortable shoes! Invest in a good pair of walking shoes to provide proper support and cushioning. Stay hydrated, and drink plenty of water before, during, and after your walk. Check out our tips on exercise and hydration.
Finally, be sure to track your progress by using a fitness tracker or app to monitor your steps and distance.
Remember, every step counts! Walking is a simple yet effective way to improve your overall health and well-being. So lace up your shoes, step outside, and enjoy the benefits of this fantastic form of exercise.