10 Benefits Of Walking That Can Improve Your Health In Major Ways
Never underestimate the power of walking. Though it's a low-impact exercise and may seem less intense compared to cardio workouts like running or HIIT, its benefits are anything but ordinary.
According to Dr. Keri Peterson, one of the most common misconceptions is that walking isn't effective for weight loss, and people often believe it requires significant time and effort for minimal results. In reality, walking can be a highly effective weight loss tool, along with offering numerous other health benefits. Best of all, you only need 30 minutes a day to start experiencing its transformative effects.
Walking isn't just a weight loss tool—it offers far-reaching health benefits. "Research shows that regular walking reduces the risk of high blood pressure, high cholesterol, diabetes, and heart disease," says Dr. Keri Peterson.
However, to fully reap these rewards, you need to step beyond your usual stroll. "Many of us fall into what I call a 'walking rut,'" says Michele Stanten, an ACE-certified fitness instructor and author of The Walking Solution. We often stick to the same routine, not realizing that even a brisk walk around the block can boost your health.
To take it up a notch, Dr. Peterson suggests incorporating varied terrain, like hills, and alternating your pace throughout the walk. This mix of high and low intensity will add a challenge, improving your cardio fitness and maximizing the benefits."
Still unsure if walking is worth it? Here are 10 science-backed benefits that prove just how powerful walking can be for your health. Lace up those arch-supporting sneakers and start walking today to experience these life-changing perks sooner than you think!
1. Walking Can Enhance Your Mood
Feeling down? Put on your shoes and start walking! A 2019 study published in JAMA Psychiatry found that walking for just one hour a day can significantly lower your risk of depression. The research revealed a 26% decrease in the likelihood of developing depression with increased physical activity, including walking. According to Karmel Choi, the study's author, "Deliberately incorporating gentle movements throughout your day—such as walking, stretching, taking the stairs, or even doing the dishes—can positively impact your mood."
2. It Can Boost Creativity
Feeling uninspired? Step away from social media and take a walk around the block. A 2014 study published in the Journal of Experimental Psychology, Learning, Memory, and Cognition found that walking can significantly enhance creativity. Researchers studied 176 students as they completed various tasks while sitting versus walking, discovering that walking can increase creative output by an impressive 60%! So, the next time you hit a mental block, consider a brisk stroll to spark your imagination.
3. Walking Helps You Burn Calories and Shed Pounds
Walking at a brisk pace while actively engaging your arms (yes, arm pumping counts!) activates multiple upper and lower body muscles, boosting your calorie burn, explains Dr. Peterson. "Incorporating varied pacing with high-intensity intervals of uphill or fast walking can elevate your heart rate and further increase the calories you burn," she adds.
4. Walking Supports Heart Health
A 2018 observational study published in the Journal of the American College of Cardiology, which examined over 90,000 participants, found that walking for at least 40 minutes two to three times a week—whether at a moderate or brisk pace—was linked to a lower risk of heart failure in postmenopausal women.
5. Walking Can Strengthen Your Muscles
Don’t solely depend on weightlifting to build and tone your muscles. Walking can also help you gain strength, particularly if you're new to it or if you mix up your routine by varying your speed, adding incline (so tackle those hills!), or incorporating resistance, like ankle weights. “Walking engages numerous leg muscles,” says Dr. Peterson, targeting your thighs, glutes, calves, and hamstrings effectively.
6. Walking May Lower Your Risk of Diabetes if You're Prediabetic
If you're at risk of developing diabetes and want to improve your chances of staying healthy, consider adding brisk walking to your routine. A 2016 study from Duke University examined participants with prediabetes who either walked briskly or jogged 13.8 miles a week for six months. The results revealed that those who walked experienced nearly six times greater improvement in glucose tolerance compared to their jogging counterparts.
7. Walking May Improve Your Sleep Quality
Struggling to get a good night's sleep? A simple walk could be the solution. A small observational study published in Sleep Health found that adults who increased their walking time during the day experienced better sleep at night. Participants who averaged the highest number of steps reported significantly improved sleep quality compared to those who walked less. So, lace up your shoes and step into a more restful night!
8. Walking Can Strengthen Your Immune System
You might be surprised to learn that walking can significantly enhance your immune system, especially during cold and flu season. Dr. Peterson references a 2011 study published in the British Journal of Sports Medicine, which found that among 1,000 participants, those who walked for at least 20 minutes a day, five days a week, experienced 43% fewer sick days compared to those who exercised once a week or less. Additionally, when these regular walkers did get sick, their illnesses lasted for a shorter duration and their symptoms were milder.
Recent research further supports the immunity-boosting effects of walking. A 2018 study in BMC Public Health discovered that adults who walked at least three times a week reduced their risk of experiencing one or more episodes of the common cold by 26%.
9. Walking Can Enhance Longevity
When it comes to walking, speed matters. A study published in Mayo Clinic Proceedings in 2019 found that brisk walkers tend to live longer. The researchers analyzed self-reported walking speeds and body mass indexes (BMIs) of over 400,000 participants, tracking their health over nearly seven years. During this period, there were more than 12,800 deaths, allowing them to estimate life expectancy within the cohort. The findings revealed that regardless of BMI, individuals who identified as brisk walkers enjoyed greater longevity, with life expectancies ranging from 87 to 88 years compared to 72 to 85 years for slower walkers.
Moreover, the study highlighted that brisk-walking women (those averaging over 4 mph) could see a 15-year increase in life expectancy compared to those walking slower than 3 mph. For men, this boost could be as much as 20 years. So grab a partner and hit the pavement together!
10. It Can Curb Cravings
If you find yourself reaching for late-night snacks (raises hand), you’ll want to take note of this benefit of walking. A 2015 study published in PLOS One found that a brisk 15-minute walk can help diminish cravings for sugary treats, offering a healthier alternative to being sedentary.
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