Table of ContentsView AllTable of ContentsProtects Your Heart HealthStrengthens Bones and JointsBoosts Your Immune SystemPromotes Weight LossImproves Brain HealthImproves Mental HealthHelps Build CommunityExtends LifespanStarting a Walking Routine
Table of ContentsView All
View All
Table of Contents
Protects Your Heart Health
Strengthens Bones and Joints
Boosts Your Immune System
Promotes Weight Loss
Improves Brain Health
Improves Mental Health
Helps Build Community
Extends Lifespan
Starting a Walking Routine
Many medical professionals and health organizations advocate the importance of regular physical activity to promote health and well-being. Walking is an easy, accessible form of exercise that has many health benefits.
A daily walk can help your body stay healthy, boost mood and energy levels, burn calories, and even prolong your life.
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The heart is a muscle, and like any form of exercise, walking strengthens the heart and helps it work more efficiently. A stronger heart boosts circulation, which can help lowerblood pressureand improve yourheart rate.
Walkingis an effective way to decrease inactivity and increase physical activity, which are known to help prevent and manageheart disease.Walking can also help lower other risk factors for heart disease, such as having excess weight,high blood sugarandcholesterol, andchronic stress.
Walking can also help manage your symptoms and improve your quality of life if you haveheart disease.
Is Walking Considered Cardio?
Walking helps increase flexibility and stability andstrengthens major muscle groupsthat help support bones and joints. Taking a brisk walk for 30 minutes daily three or more times a week has been shown to help preventbone lossin people inpremenopauseand may also help promote bone turnover (the resorption of minerals as old bone is broken down to form new bones).
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Physical activity like walking is known toboost the immune system. A single 30-minute walk can temporarily increase the level of specificimmune cellsin the blood.Research shows that people who exercise regularly get fewer viral infections and have less severe symptoms when they get sick than those who don’t exercise regularly.
Walking burns calories, which promotesweight loss. A 125-pound person burns an average of 107 calories walking for 30 minutes at 3.5 miles per hour (mph) (equivalent to 17 minutes to complete one mile). A 185-pound person will burn about 159 calories at the same distance and pace.
Walking 30 minutes a day, at least five days a week, can effectively promote weight andbody fatloss. Walking combined with a low-fat diet was found to be more beneficial for losing weight than diet alone over the course of a 12-week weight loss program.
How manycalories you burnfrom walking depends on how fast you walk,your body type, and how flat the surface you walk on is.
When done regularly, moderate-intensity exercise like walking may increase brain volume in regions responsible for processing information and cognitive skills like memory and learning.In older adults, frequent, leisurely walks have also been found to decrease the risk of developingAlzheimer’s diseaseand other forms ofdementia.
Walking naturally releases mood-boostingendorphinsin the body, and research shows that the more steps you take, the more your mood improves.Those who get regular exercise such as walking have an up to 40% decrease in the number of days per month they experience poor mental health, includingstress,depression, and emotional concerns.
Going for a walk with others is a healthy social activity and can help prevent feelings oflonelinessand isolation. Walking with others can also promote a sense of camaraderie, along with accountability, encouragement, and motivation to stick with a walking routine.
Extends Your Lifespan
Brisk walkingis mainly associated with extending life expectancy. Compared to slow walkers, those who take regular brisk walks have up to 20 years greaterlife expectancy.
Walking After Eating: A Proven Strategy for Better Gut Health
How to Walk: Tips for Starting a Walking Routine
If you are ready to start a walking routine, start slowly and only do what you can to avoid injuries.
Always consult a healthcare provider before starting a walking program.
How Long
It’s recommended that adults get150 minutes per weekof moderate-intensity physical activity like walking. The total minutes can be broken up into smaller increments throughout the week, and more than 150 minutes per week of physical activity is associated with increased health benefits.
How Much
Although10,000 stepsa day is popularly used as a walking goal, studies show you don’t need to walk that much to reap benefits. Walking 2,200 steps or more daily has been found to reduce the risk of heart disease and death from any cause, with the greatest benefits coming for those who walk between 9,000 and 10,500 steps a day.
When You May See Results
Summary
Walking daily has a host of benefitsfor your body, mind, and emotions. Research has also shown regular walking can help extend your life. Some walking is better than not walking at all, and even shorter daily walks can boost your health. If you’re new to walking, start slowly to avoid injury.
Is Walking Good for Sciatica Relief?
19 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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