The Benefits of Walking and Why You Should Be Doing it Everyday
Written by Leslie K. Hughes
Medically reviewed by Dr. Monique White-Dominguez
When the pandemic hit and all indoor exercise options were no longer an option, many people turned to walking as their way of working out. It became part of many peoples’ daily routine that they weren’t quite ready to give up once the world started opening back up again.
With the return of life to a new normal, many people are finding that they have come to enjoy this form of movement and want to keep the momentum going.
If you’re on the fence when it comes to walking and aren’t quite convinced that it provides health benefits that make it worth your time, read on to learn more.
What are the benefits of walking?
Walking provides much more than just physical benefits – it also provides mental benefits that your brain will thank you for. Let’s dive into both.
Physical
1. Reduces the effects of genes that cause obesity
A 2012 study showed that a daily one-hour brisk walk “reduced the genetic influence towards obesity, measured by differences in BMI by half.” This study also showed that “a sedentary lifestyle marked by watching television four hours a day increased the genetic influence by 50%.”
2. Burns calories and keeps you at a healthy weight
If you’re looking for a way to lose weight, you don’t have to put yourself through misery doing workouts you hate. You can instead start incorporating walks into your daily routine. Walking helps reduce stomach fat and burn extra calories, which increases your metabolism. If you’re looking to ramp up your calorie burn, opt for a walking route that has hills that will push you, and also aim to switch between walking fast and walking slow.
3. Extends your life
Want to add more years to your life? Take up walking. A study found that people who walked briskly for up to an hour a week had an 18% lower risk of death. The U.S. Department of Health and Human Services suggests at least 150 minutes a week of moderate activity, and by sticking to that, you reduce your risk of death by a whopping 31%.
4. Aids with digestion
If you think coffee is a good motivator for your digestion, you may find yourself surprised at what walking can do in that arena. Research suggests that by walking, you stimulate your body’s digestive system to do its work, which helps in healthily passing food through your body.
In addition to that, a 2020 study showed that exercise such as walking helps with gas and bloating for people suffering from irritable bowel syndrome (IBS).
5. Boosts immunity
Walking regularly can help lower your chances of contracting immune-related illnesses.
How?
A 2013 study showed that walking increases the number of white blood cells circulating through your blood and body, and those white blood cells are responsible for fighting infection. And all you need is five minutes of walking to see those benefits.
Another study showed that adults who walked for 30-45 minutes daily took 43% fewer sick days.
Mental
1. Boosts your mood
When you’re feeling blue, instead of reaching for a drink to take your mind off of things, put on your tennis shoes and head out for a walk. Research shows that all you need is a 10-minute walk to improve your mood.
If you want to boost your mood even greater on your walk, grab a loved one or a friend to head out with you. That social interaction will help take your mind off your stresses and worries, and you’ll be feeling better by the time make your way back home.
2. Improves brain function
For those days when you’re feeling sluggish at work and can’t seem to concentrate on the task at hand, take a quick break to go for a walk. The benefits of walking help with your brain function in the immediate as well as in the long-term.
One study looked at brain scans of people who walked for 1 hour, 3 times a week. Those scans showed that the areas of the brain responsible for making decisions were more efficient than the people who opted to attend a seminar instead of go for a walk.
3. Triggers creativity
Creativity is something you can’t control – it has a mind of its own and seems to come and go as it pleases. However, we have a hack that can help you tap into your creativity when it doesn’t seem to be moving on its own. And that hack is walking. Studies show that walking can trigger your creativity, so the next time you feel creatively stuck, head outside.
4. Helps with depression and anxiety
Exercise such as walking helps to alleviate symptoms associated with both depression and anxiety by releasing “feel-good endorphins” as well as giving your mind something to distract itself from the overwhelming and often negative thoughts that can cause depression and anxiety to worsen.
