11 Reasons to Go On a Walk Today

Eight years ago, shortly after I began blogging, I wrote a post about the health benefits of walking. At the time, I was walking frequently for exercise and to get to know the neighborhood, which was new to my husband and me. My circumstances are quite different now (I’m in a different state and have three young children), but on most days you can still find me out walking at some point during the day.

The more I walk, the more I realize that it is difficult to exaggerate the benefits of the activity. Walking provides physical health benefits, mental health benefits, and it can help us connect with those around us.

The benefits of walking for exercise

Physical health

• Strengthen the heart and reduce cardiovascular risks. Walking for at least 30 minutes on 5 days of each week can reduce coronary heart disease risk by around 19%. Likewise, it can reduce risk of stroke by over 30%.
• Lower blood sugar. Going on walks, even short walks, can help decrease blood sugar. In fact, researchers have found that individuals who walk regularly have as much as a 50% reduced risk of developing type 2 diabetes.
• Boost immune function. Walking may help the immune system function well. Individuals who walk regularly develop fewer upper respiratory tract infections than those who don’t walk regularly. Moreover, when walkers do get sick, they generally have less severe symptoms.
• Burn calories. Walking burns calories (anywhere from 85 to 120+ calories per mile depending on body weight, pace, and terrain). This means that walking can help in maintaining and losing weight.
• Ease joint pain. Walking helps protect healthy joints. It lubricates them and strengthens the muscles surrounding them. Even those suffering from osteoarthritis experience less stiffness and joint pain when they get exercise, especially low-impact exercise like walking.
• Prevent bone loss. Weight-bearing exercise, including walking, is critical for maintaining bone density. Researchers have found that walking regularly limits progressive loss of bone density, even in individuals with osteoporosis.
• Boost energy. Though many individuals reach for a caffeinated beverage when they feel tired midday, walking may be a more effective approach. Walking increases blood flow throughout the body and temporarily increases levels of the hormones cortisol, epinephrine, and norepinephrine. These things elevate energy levels.

Mental health

• Decrease stress. Walking is an easy and effective way to relieve stress. This is because exercise, including walking, bumps up the levels of feel-good neurotransmitters (endorphins) in the body and helps the body better handle the physical effects of stress.
• Improve mood. Because exercise causes the release of endorphins, helps reduce stress, and provides an opportunity for individuals to engage in what researchers call “meditation in motion,” it can actually improve moods. In fact, researchers have found that walking can reduce mild depression, create a sense of calm, and boost self-esteem.
• Boost creative thinking. Researchers have found that individuals are better at problem solving and are able to think more creatively when they walk. The physical movements associated with walking appear to open up a free flow of ideas.

Connecting with others

Walking is a great way to connect with others. Though many forms of exercise can be done with others, high-intensity activities (such as running) don’t necessarily allow for lots of conversation. Likewise, the nature of some activities (such as swimming), doesn’t allow for participants to hear and speak to one another while participating. Walking, on the other hand, is a great activity for family and friends of all ages to engage in together. Moreover, walking often occurs in neighborhoods or parks. This means that we can come across and get to know individuals in our communities as we walk.

Final thoughts

In addition to all of these wonderful benefits it provides, walking is a great form of exercise because it doesn’t require a lot of special equipment. All you really need is a good pair of athletic shoes! As with all forms of exercise, you want to think about safety first. Check with your doctor if you are unsure what types of exercise are appropriate for you. Once you begin walking, be sure to walk in well-lit areas that are designated for pedestrians and stay hydrated.

For additional information about the benefits of walking, please visit my sources:

• Walking: Your Steps to Health
• What Are the Benefits of Walking?
• The Health Benefits of Walking as Exercise
• Get Moving to Manage Stress

Do you enjoy walking for exercise? What additional benefits can you add to this list?

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Busy Monday and Over the Moon.