As we gear up for STEPtember, it’s the perfect time to lace up your sneakers and hit the pavement. Walking is more than just a mode of transportation; it's a powerful tool for enhancing your physical and mental health.
Read on to discover the myriad benefits of walking and why it should be an essential part of your daily routine. A walk a day might just “keep the doctor at bay”!
Physical Benefits of Walking Daily
1. Weight management
Walking is a fantastic way to maintain a healthy weight. It's an easy, low-impact exercise that helps burn calories and boosts your metabolism. Incorporating walking into your daily routine can aid in weight loss and help prevent weight gain, when combined with a healthy eating plan.1 The key is consistency and increasing your pace and duration over time.
2. Improved cardiovascular health
Regular walking strengthens your heart and improves circulation, lowering the risk of heart disease and stroke. By keeping your heart rate elevated, walking can help maintain healthy blood pressure and cholesterol levels too.2
3. Enhanced joint health and mobility
Walking keeps your joints flexible and reduces stiffness, making it an excellent activity for improving mobility. It can also alleviate symptoms of arthritis and prevent the onset of joint-related issues.3 Remember: if you don’t use it, you’ll lose it.
4. Better sleep
A brisk walk during the day can lead to a better night's sleep. Physical activity helps regulate your sleep patterns, ensuring you fall asleep faster and enjoy deeper, more restorative rest.4
Mental Health Benefits of Walking Daily
1. Reduced stress
Walking is a natural stress reliever. The rhythmic motion of walking, combined with fresh air and natural surroundings, can help lower cortisol levels (the hormone associated with stress).5
2. Improved mood
Regular walking boosts the production of endorphins, the “feel-good” hormones. It can help combat feelings of depression and anxiety, leaving you feeling happier and more relaxed.6
3. Enhanced cognitive function
Walking stimulates brain function, improving memory, attention and creativity. It's a great way to clear your mind and enhance mental clarity, making you more productive and focused.7
Walking is Ideal for Everyone
Walking is a low-impact exercise that’s gentle on the joints, making it ideal for everyone.
It reduces the risk of injuries while providing all the benefits of physical activity. Regular walking can improve balance and coordination, reducing the likelihood of falls in the elderly, and enhancing overall mobility.8
Common Questions on Walking
How much should you walk each day?
To reap the benefits of walking, aim for at least 30 minutes of brisk walking each day. This can be broken into shorter segments, like three 10-minute walks, to make it easier to fit into your schedule.
All and any movement throughout the day is beneficial and adds to your total steps. So, why not increase your incidental steps and:
- Take the stairs, instead of the lift
- Walk to the shops for your bread and milk, instead of driving
- Standup at your computer desk to work
- Get off the couch and clean the house
- Get out in the sunshine and do the gardening
The magic of 10,000 steps a day
Reaching 10,000 steps a day is a popular fitness goal. While the exact number isn't crucial, striving for 10,000 steps ensures you stay active and engaged throughout the day. It’s a great benchmark for maintaining a healthy lifestyle.
When is the best time to walk?
The best time to walk is whenever it fits into your day! Some people prefer morning walks to start their day with energy, while others enjoy evening walks to unwind. Find a time that works for you and make it a daily habit.
Can walking build and tone muscles?
While walking primarily targets cardiovascular health, it can also tone your muscles, especially in your legs and core. As you walk, you engage your glutes, hamstrings, calves and quads, which helps strengthen and tone these muscles over time. Incorporating walking up hills or adding in intervals of brisk walking will increase the level of difficulty and engage more muscle groups to increase toning.
Final thoughts on stepping it up
Walking is a simple yet powerful way to improve your overall health and wellbeing. It’s accessible to everyone, regardless of age or fitness level. So, why wait? Step up to a healthier you this STEPtember and enjoy all the amazing benefits that walking has to offer!
Key takeaways:
- Walk at least 30 minutes each day for physical and mental health benefits.
- Aim for 10,000 steps a day to stay active.
- Walking reduces stress, improves mood and enhances cognitive function.
- Walking is a low-impact exercise ideal for seniors.
- Walking helps with weight loss, muscle toning and better sleep.
Let’s make every step count! Happy walking!
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This article was written by Stephanie Berglin, Nutritionist and Herbalist.
References:
- Hensrud D. Healthy lifestyle weight loss expert answers: Can I lose weight if my only exercise is walking? Mayo Clinic 2024, https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/walking/faq-20058345#:~:text=Physical%20activity%2C%20such%20as%20walking,more%20calories%20you'll%20burn
- Murtagh EM, et al. Walking: the first steps in cardiovascular disease prevention. Curr Opin Cardiol 2010;25(5):490-496.
- Guglielmo D, et al. Walking and other common physical activities among adults with arthritis - United States, 2019. MMWR Morb Mortal Wkly Rep 2021;70(40):1408-1414.
- Alnawwar MA, et al. The effect of physical activity on sleep quality and sleep disorder: A systematic review. Cureus 2023;15(8):e43595.
- Matzer F, et al. Combining walking and relaxation for stress reduction-A randomized cross-over trial in healthy adults. Stress Health 2018;34(2):266-277.
- Edwards MK, Loprinzi PD. Experimental effects of brief, single bouts of walking and meditation on mood profile in young adults. Health Promot Perspect 2018;8(3):171-178.
- Bailey AW, Kang HK. Walking and sitting outdoors: Which is better for cognitive performance and mental states? Int J Environ Res Public Health 2022;19(24):16638.
- Ungvari Z, et al. The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms. Geroscience 2023;45(6):3211-3239.