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!
Note: This post may contain affiliate links, meaning if you click a link and make a purchase, I may earn a commission at no additional cost to you.
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.
Walking can boost your metabolism
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.
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!
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.