What Are The Benefits of Walking

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Have you ever been in a funk and made the smart decision to take a walk? If so, you already know the immediate benefits walking has on your state of mind. So what are the benefits of walking in reference to your physical and mental health?

After you find out, you'll want to walk every day for a happy mood boost.

For those who are unable to walk, try to sit by a window and move your arms. Doing whatever movement you can do; preferably outside.

Listen, if you can walk, be grateful and do it as much as you can. Walking is something I once took for granted. That is until we issued a walking challenge in one of my groups. During the step challenge I became aware of my privilege. I can walk.

In this group one dear member mentioned that she was proud to have been able to take a few steps that day (she is paralyzed in her left leg with extended injuries throughout her body from a motorcycle accident).  That is when I realized how I had been taking my ability to walk for granted.

I am so thankful that I am able to walk when and where I want to. I enjoy nature walks with my children.

There are so many benefits a simple daily walk for physical activity. All you need is a good pair of walking shoes and you'll be on your way to better overall health.

Weight Loss with Walking

Any form of exercise can help you maintain a healthy weight and improve energy levels. However, walking is a form of exercise you can do at any fitness level.

According to studies pedometer-based walking programs result in a modest amount of weight loss. (1) Tracking steps and recording calories can help you achieve better results. Read more about what tracking apps work best here.

Try to increase your walking pace to help you reach your weight loss goals. Brisk walking is best for weight loss, but any amount of walking is clearly better than none. The American Heart Association (AHA) categorizes brisk walking at a pace of 2.5 miles per hour as a moderate-intensity aerobic activity.

A University of Tennessee Study showed that women who walked had lower body fat than non-walkers. Just 30 minutes per day can improve cardio, strengthen bones and boost muscles. More muscle means more fat burning and can lead to lower body weight over time.

The Mayo Clinic suggests if you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day.

Quick Tip: Don't add weights when walking. They increase your risk of injury and slow you down so you end up burning fewer calories. Instead, try using walking poles. This incorporates your upper body into your walk, which does burn more calories. Poles also make you more stable when walking. Win-win!

I use Black Diamond trekking poles, as they were recommended to me by several people in my hiking group. They also help me walk faster on pavement. Although, I can't use them when I walk the dog!

Health Benefits of Walking

Walking isn’t just for burning fat. It helps move your lymphatic system. This type of movement helps the lymph flow more effectively and could potentially help prevent infections and other diseases, like cancer.

A daily walk gets your blood pumping and can therefore lower your risk for heart disease and blood clots. Walking may also reduce your risk for a stroke, improve your mood, help your sleep quality, reduce stress, and sharpen your mind.

A daily walk may lower risk of dementia or Alzheimer's Disease.

A study of 6,000 women, ages 65 and older, found that age-related memory decline was lower in those who walked more. The women who walked 2.5 miles per day had a 17% decline in memory, whereas women who walked less than a half mile per week had a 25% decline.

Walking may help to slow down the aging process, and it works no matter what age you get started.

Walk to Improve Your Health

According to the American Heart Association, walking can lower your risk of heart disease and other health conditions.

Walking may lower the risk of high blood pressure as well as your overall risk for type 2 diabetes. Short walks are effective in lowering blood sugar levels. Three 15 minute walks, one after each meal, could improve blood sugar levels more than a longer 45 minute walk.

Ten weeks of walking 20 minutes per day showed improvements among women according to the the American College of Sports Medicine.

In addition, those same walkers had 43% fewer sick days.

Women who walked seven or more hours per week had a 14% lower risk of breast cancer than those who walked less than three hours per week.

Walking To Improve Joint Pain

Multiple studies have shown that walking can improve joint pain. Research shows it is an excellent preventative activity. Walking five to six miles per week can prevent arthritis from forming.

A walk gets the joints warmed up and keeps them lubricated.

Walking For Better Mental Health

Walking can have a positive impact on patients with depression. Your posture also has a lot to do with your mood. Changing your posture can alter the way you process information, helping you to get out of a slump. So if you’re looking for a quick way to lift your spirits, “walk happily and you’ll feel better,” says Nikolaus Troje, Ph.D. (1)

My psychologist has implemented “walking therapy” so that when I go to her office for a visit, we walk on the greenway while I spill.

Walking therapy sessions are thought to reduce stress, relieve body tension, improve circulation, and clear your mind of intrusive thoughts. These sessions can help you decrease anxiety, regulate mood, enjoy more restful sleep.

You may not be able to go at a brisk pace if you do walk-talk therapy, but you'll still increase your daily steps tally.

Tips for Getting More Out Of Your Walks

Start out slowly to warm up your muscles. Increase walking speed. Then end every walk with a few minutes of slow walking to cool down.

Set a goal for 20 minutes, but if you are only able to walk 5 that's okay! Start where you are and day by day you will be able to do a little more and a little more.

If you are an intense power walker you might want to add in some high intensity interval workouts or resistance training. You could also consider a set of squats to the end of your walk.

Three 10-minute walks are just as good as one 30 minute walk when it comes to health benefits..

When you need to increase your heart rate, you can try a run-walk. Alternate 30 seconds of moderate pace, low-impact running with 60 seconds of walking. For a good example of low-impact running, see this video. Alternatively, try adding in a few lunges now and then.

If you are in an area where you are safe, try walking in time to fast-tempo music (approximately over 120 beats per minute) with a strong rhythm. (On Spotify, search 120 bpm to find songs.)

Studies show that it helps you walk 15 percent longer than those who walk silence. That's because music improves our mood, motivated us, helps focus our attention, distracts them us from feeling tired for longer periods of time, and help us to move more efficiently!

When you walk practice good posture (we'll talk about posture more in an upcoming #31habit, so make sure you're signed up); which means slightly bent and swinging arms, with an engaged core. Good posture will help you are get the most out of your walks. It will especially help you boost your mood!

Researchers believe that changing postures or movement patterns can actually influence the way you process information.

Staying Motivated to Walk

Because I've always had a love/hate relationship with formal exercise, I tend to incorporate activities that do not feel like exercise. Walking is one of them.

Another way I've stayed motivated to walk daily is by volunteering to walk my daughter's dog. Dogs need daily activity to prevent obesity just like humans. In addition, our dog doesn't like having her claws trimmed and the vet suggested walking on sidewalks daily to keep them filed. That was all the motivation I needed.

You can use an app like Grokker to listen to mindful walking exercises or a “walk it out” program.

Find whatever motivates you and keep it in mind. Lay out your walking shoes as a reminder that you plan to walk.

Find a walking buddy who lives near you or who can meet you at your favorite walking spot regularly. If that isn't possible, do what my neighbor does; talk on the phone while you walk. She spends about 45 minutes to an hour walking her dog while catching up with her friends and family back home in California.

Where To Walk

You can walk anywhere. Even around your home. Most gyms have walking tracks that are perfect for a safe walk. You may even live near a greenway or hiking trails where you can enjoy a daily outing.

Older adults may choose to walk on tracks in gyms or malls for a variety of reasons. Indoors, there are fewer obstacles to interrupt a walking routine. With indoor walking workouts, weather will never get in the way.

However, there are also many benefits of walking outdoors. Walking outdoors releases even more of those feel good endorphins. Just practice healthy sun exposure and wear sunscreen if you plan to be exposed for long periods of time.

Walking outside is by far the healthiest way to enjoy walking.  I don't love to walk at the gym, but I do it when I must. I know that walking a little every day keeps me healthier. Don't be all or nothing about walking.  Even a leisurely walk has mood lifting benefits. When I walk with the children it's usually more of an observational time.

Consider adding regular walking to your daily routine, no matter where you do them.

No content on this site, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.