Walking is easy to do, accessible, free, meets nearly everyone’s fitness level, and science shows some pretty remarkable evidence that walking is well worth your while beyond merely expending calories.
We’ll discuss all the amazing health benefits, both physical and mental, science has shown us, to start improving your heart health, losing weight, and beyond.
There are so many health benefits that we’ll start with the surprising benefits that will improve other unsuspecting parts of your life and then dive into benefits you would have initially expected. All in all, let’s cover it all.
Walking may be simple and easy, but whether you make this your primary exercise or complementary to your existing routine, learn why walking is well worth your time each and every day.
Additionally, I will be giving you tips on how to make walking more appealing, if you find it boring or pointless as well as how to sneak more walking in throughout your day to further activate your lifestyle.
Something that is important to mention, you do not have to have crazy workouts, an intense exercise routine every day, nor do you have to ramp up your cortisol levels in order to achieve fitness results. Walking is gentle, low impact, can be ramped up with inclines and longer sets, or just added in here and there throughout the day.
Being sedentary; sitting at a computer all day, watching hours of tv, and not getting adequate exercise has serious health consequences from weight gain to high blood pressure and even mental health risks, such as anxiety and depression.
We are human beings and are designed to move our bodies every single day (and frequently). Walking is the perfect exercise to meet you where you are at.
Let’s talk science and we’re going to start with the surprising and rather random health benefits.
What Are The Surprising Health Benefits of Walking?
According to Harvard Medical Health:
- It counteracts the effects of weight-promoting genes – “Study participants who walked briskly for about an hour a day, the effects of those specific weight-promoting genes were cut in half.”
- It helps tame a sweet tooth. “A pair of studies of the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.”
- It reduces the risk of breast cancer – “American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.”
- It eases joint pain – “Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place.”
- It boosts immune function – “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.”
That’s just the surprising benefits.
What Are The Non-Surprising Health Benefits of Walking? Studies show:
- Those who walk live longer. “People in their 50s and 60s are 35% less likely to die over the next eight years than their non-walking counterparts.”
- Walkers have improved circulation.
- Walking helps you lose weight. Walking over time is shown to increase calories burned.
- Improves sleep.
- Improves breath.
- Lowers risk of Alzheimer’s.
- And the list goes on…
Are There Mental Health Benefits to Walking?
There is something called “Green Exercise”, a term used by scientists, which is simply exercising for a mere 5 minutes minimum outdoors. This simple concept has the following health benefits:
- Improves focus
- Decreases stress
- Enhances focus
- And boosts self-control aka willpower
In the book “The Willpower Instinct” by Kelly McGonigal, there are numerous, fascinating studies performed showing impressive evidence that simply moving the body outside for a few minutes had a pronounced positive mental impact.
Hopefully, after reading this post there is enough compelling information and reason to make walking an attractive (and easy) addition to your repertoire.
How To Add More Walking Into Your Life & Make It More Enjoyable
I have often found many people find walking rather boring or pointless. To make walking more enjoyable, consider walking with your partner, catching up with friends, walking instead of catching up over a drink, spending quality time with your parents or older generations.
Walking is a friendly exercise and activity for almost all ages and fitness levels; something everyone can partake in.
Head outside after a meal and help your body support the digestive system with gentle movement.
Take a computer break at work and try out “green exercise” described above on for size; just a quick 5-minute or more walk outdoors.
Try taking your pets outside for a walk more frequently – it will not only improve the health of your pets, but they will also love the frequent excitement of “going outside”.
Consider encouraging your friends and family to get on board with your healthy habits. Chances are a simple habit could improve the length and quality of not just your life, but your loved ones’ lives as well.
Walking is not only enjoyable, but can be an entirely intentional practice with all of the health benefits to reap.
Whatever the season, I believe we should connect with Mother Nature and walk outside as much as possible to heal and optimize our health. Walking outside is considered a healthy “mental break”. As much as we think looking at our phones, scrolling social media, or binge watching Netflix is relaxing, science shows us the opposite in terms of lowering our stress levels, improving our ability to focus, increasing our ability to accomplish tasks, and so forth. If you want to learn more about how to improve productivity with science-backed strategies, watch my video on YouTube “The Ultimate Productivity Strategy” for guidance.
On the opposite spectrum, getting outside for a walk has its own unique benefits. Science shows us it reduces stress levels, lowers cortisol levels (which is essential for weight loss), reduces muscle tension, and improves our heart rates.
Walking is natural, safe, free, accessible to nearly everyone, and if you happen to get outside in the fresh air more often than not, you’ll be reaping even more health benefits while you’re at it.
