14 Amazing Benefits Of Walking And Useful Tips

Walking is a great aerobic exercise and an effective way to kick start your metabolismⁱ  Chemical reactions in the cells that convert food into energy required by the body to perform basic functions. . According to the journal Medicine and Science in Sports and Exercise, walking helps reduce the prevalence of chronic diseases (1). In fact, walking (at speeds equal to or greater than 8 km/h) expends more energy than jogging at the same speed (2). Read on to find out about the health benefits of walking daily.

Workout Blueprint: Walking

• Frequency: Daily
• Benefits: Aids weight loss, increases lung capacity, and regulates blood pressures that improves heart health.
• Equipment Needed: No
• Space Required: Large space
• Assistance Required: No
• Who Should Avoid: Anyone with a chronic medical condition or joint issue.

Health Benefits Of Walking

1. Aids Weight Loss

Walking is an effective way to burn calories and lose weight.

Researchers at the University of Alabama designed an experiment that involved obese patients walking together (a concept known as the ‘walking bus’) to their destinations in and around the city. After eight weeks, their weight was checked, and more than 50% of the participants lost an average of 5 pounds (3).

Fun Fact

Walking on rough tracks burns 50% more calories than walking on paved roads. Try this if you are off your diet goals for a day or two.

2. Improves Heart Health

Walking is considered one of the best exercises for heart health.

A study conducted on adult women in rural New York showed a positive correlation between walking and improved biomarkers of cardiovascular health (5).

Many studies also suggest that walking reduces the risk of cardiovascular events by 31%. As per the American Heart Association/American College of Sports Medicine guidelines, every adult should do moderate-intensity workout (like brisk walking) for at least 30 minutes a day, five days a week (6).

A study published in the British Journal of Sports Medicine suggests that just 11 minutes of moderate-intensity activity like brisk walking can reduce the risk of heart disease and stroke. Accumulating 75 minutes per week of moderate-intensity activity was associated with a 23% lower risk of early death and reductions in cardiovascular disease and cancer risks.

3. Regulates Blood Pressure

Walking can also help lower blood pressure by improving circulation.

Researchers at the Wakayama Medical College, Japan conducted an experiment on individuals with mild hypertension, where 83 participants walked 10,000 steps per day for 12 weeks. At the end of 12 weeks, they showed a significant drop in blood pressure and had increased stamina (7).

If you are unable to complete 10,000 steps per day, walk for at least 30 minutes every day to keep your blood pressure levels in check.

4. Regulates Blood Glucose Levels

Going on short walks on a regular basis can help improve fasting and post-meal blood glucose levels.

Scientists recommend no less than 5,000 steps a day – with more than 3,000 of those steps being a brisk walk – to help manage type 2 diabetes (8).

A small study done on inactive seniors (>60 years of age) with blood glucose levels of 105-125 mg/dL demonstrated that short interval walking for 15 minutes or 45 minutes after meals (breakfast, lunch, and dinner) controlled post-meal glucose response (9).

5. Strengthens Bones And Eases Joint Movements

Regular walking showed improved bone health through the improvement in lubrication between joints and strengthening and toning of your muscles. Apart from improved joint health, walking also leads to improved flexibility, posture, and balance.

A small study done on 27 people with symptomatic knee osteoarthritisⁱ  The most common form of arthritis, it is a degenerative joint disease that causes the tissues in the joint to deteriorate over time. showed that walking at a stretch for 30 minutes or more increased knee pain while the same volume of walking in multiple boutsⁱ  A period in which someone experiences a condition or suffers from something, such as an illness or disease. improved knee loading and eased pain (10).

6. Increases Lung Capacity

The benefits of morning walks or evening strolls also include an increased lung capacity. When you walk, you breathe in more oxygen as compared to when you are stationary. This exchange of oxygen and carbon dioxide at a larger volume can help increase your lung capacity, thereby increasing your stamina and exercise performance.

A study published in The European Respiratory Journal found that aerobic fitness could help increase lung volume (11).

7. Boosts Immune Functions

Walking helps reduce frequent attacks of infection and boosts immunity. A study was conducted at Duke University School of Medicine on twelve sedentary adults with stable rheumatoid arthritis.

The participants were asked to walk on a treadmill for 30 minutes, thrice a week for 10 weeks. They showed improved immune function and infection risk at the end of the study (12).

8. Improves Gastrointestinal Function

Apart from maintaining good food habits and drinking water, you should also walk to improve gastrointestinal function.

Studies have shown that low-impact exercise has a protective role in gastrointestinal disorders. It improves gastrointestinal motility and blood flow in the gastrointestinal tract. However, there is limited evidence on its effect on irritable bowel syndrome (IBS) and constipation (13).

9. Uplifts Mood

This is one of the top benefits of evening walks or morning strolls. Several scientific studies have also linked physical activity benefits with reduced risk of depression (14). Walking is highly recommended by physicians and psychiatrists as it leads to better sleep quality and improved mood.

Matt D’Avella, a YouTuber, took a 30-day challenge to walk 10,000 steps every day because of the sedentary lifestyle. He said, “I feel a lot better. I do. I feel a lot better now that I have gotten this extra cardio in, even if that cardio was as simple as walking more (i).”

10. Reduces Stress

Walking has various mental health benefits. It can help reduce stress levels by improving circulation, which, in turn, provides nutrients and oxygen to the cells. It also stimulates the nervous system receptors and decreases the production of stress hormones.

A randomized study conducted at the Medical University of Graz (Austria) found that walking combined with resting and balneotherapy (bath therapy) helped reduce stress (15).

11. Improves Memory

Walk every day to give your memory power a boost. Japanese scientists have found that walking can lead to improved cognitive function in older patients (16).

It has also been found that physical exercise helps increase the size of the hippocampusⁱ  A part of the brain that can be found in the inner folds of the bottom middle region, mostly involved with learning and memory. , while a sedentary lifestyle shrinks the hippocampus, leading to memory loss (17).

12. Improves Mortality

The duration and intensity of walking affect the mortality rate. A study conducted on 1239 men found that walking for 1-2 hours a day decreased mortality risk by 70% in men with cardiovascular disease, cerebrovascular disease, or cancer. However, walking for more than 2 hours showed no significant benefits in these men (18).

13. May Improve Fertility

Some research done on physical activity and fertility in females suggests that walking may have some benefit. Increased walking was associated with a higher fertility in women with a BMI over 25 kg/m2 (19). However, a few other studies suggest no link between walking and improved fertility.

It could be assumed that walking, when combined with other healthy lifestyle changes, may potentially help boost fertility in women. That said, more concrete research is warranted in this regard.

14. May Benefit Varicose Veins

Walking is a low-impact exercise that can help improve blood circulation (20). This can help reduce symptoms of varicose veins, like pain and swelling, by promoting healthy blood flow in the legs. Walking also seems to help by lowering blood pressure in the veins.

However, make sure to not walk for too long. Too much exercise or exertion may put pressure on the veins and aggravate the condition.

Have all these benefits motivated you to start walking daily? Check out the next section to find out what you need to start doing this simple exercise every day.

What Do You Need to Start Walking?

You need a few basic things to walk. Here’s the list:

• Walking shoes
• Comfortable clothes
• A bottle of water and an energy bar for long walks
• If you walk to your office, wear your office clothes and a pair of comfortable shoes. You can change your footwear later at the office.
• Waterproof jacket
• Motivation – Absolutely necessary for at least the first 5 days.
• A pedometer to track your walking goals.

How To Stay Motivated For Walking

• Ask a friend to join you in your new exercise routine.
• Walk your dog in the morning or evening.
• Go for a stroll with your friends or family in the evening or after dinner.
• Walk to your nearest grocery store or a nearby place.
• Think about the money you can save by walking.
• Use a walking planner to find out the best walking route, measure heart rate, calories burned, count steps, etc.
• Explore different paths every day.
• Consider joining a local walking group or community walking events. Walking with others can make your workouts more enjoyable and keep you motivated.
• Go on hiking trips.
• Walk for a social cause.

Did You Know?

You can manage muscle soreness and pain after walking by applying heat packs. Placing feet in warm water mixed with Epsom salt also helps.

Useful Tip

If you are new to walking, you cannot walk for long distances immediately. Break up your walking routine. Start by walking 10 minutes every day. Gradually increase this duration to 30 minutes a day. Then, you can walk for 30 minutes in the morning and 30 minutes in the evening. Also, gradually increase the pace of your walking. After walking, stretch your leg and calf muscles for 20 seconds to cool down the activated muscles. Alternatively, you may design a walking routine keeping your step count in mind. Begin with a goal of 3000 steps per day and gradually increase it to 7000 over the next few days. You can then move up to 10000 steps a day in the next few weeks. However, do not push yourself too hard, especially if you have joint-related issues to avoid straining your needs and leg joints.

Infographic: The Top 4 Advantages of Walking

Are you one of the numerous individuals who started walking as exercise? Walking is not only beneficial for your health and well-being, but it’s also cheap, simple, and convenient. In addition to being a better option for the environment than driving or using public transportation, it may be a terrific way to explore your neighborhood. See the infographic below to discover more about the health advantages of walking and get started right away.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Is walking good for you?

Yes, walking is good for you as it is an aerobic exercise that burns calories, leads to improved circulation, and makes you feel energized. If you are a beginner, start walking for 30 minutes at a slow pace and increase the time and intensity every day.

Is too much walking harmful?

Yes. You should always aim to do aerobic exercises, like walking, for no more than 1-2 hours a day. Regular walking for short intervals can lead to increased energy levels and improved posture. However, walking for more than 2 hours may strain your knees and legs and exhaust your energy.

Is walking better than running?

Walking has more benefits compared to running. As walking is a low-to-moderate intensity aerobic exercise, it helps you lose weight, improves your heart health, and leads to improved lung function. However, running burns more calories and aids weight loss.

How much walking is enough exercise?

You should aim to walk 1 hour a day at a speed of around 6 km/hr to improve your health.

Can I get in shape by walking?

Getting in shape means you need to focus more on losing inches. Walking offers overall health benefits, but to get in shape, you need to combine aerobic exercises like walking with strength training.

Does walking reduce belly fat?

Yes. Regular walking can help reduce visceral body fat (fat stored deep inside the belly) (21).

Does walking tone your legs?

Yes. Aerobic exercises like walking can help tone your legs (22).

Is walking better than the gym?

Yes. Walking is an effective and more convenient way for weight loss and health when compared to a gym (23).

Illustration: Amazing Benefits Of Walking And Useful Tips

Image: Dall·E/StyleCraze Design Team

Walking builds stamina, burns calories, and improves overall health. Check out this video to find out about the many benefits of walking daily.

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Reviewer Author Editor Fact Checker

Nichole Dandrea-RussertMS, RDN

   

Nichole Dandrea-Russert is a dietitian nutritionist and yoga instructor with 4 years of experience. She specializes in plant-based diets, along with yoga and mindfulness, to help guide people to better health and wellness.

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Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

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Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Sindhu KogantiSenior Health & Wellness Writer

Sindhu Koganti is a Certified Health and Nutrition Life Coach and has over 6 years of experience in writing on health and wellness topics. She has a bachelor’s degree in biotechnology from Acharya Nagarjuna University, Guntur, and a diploma in nutrition from Fab Academy.

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