Walking is one of the most beneficial exercises you can engage in. It has been repeatedly shown that putting one foot in front of the other offers many health benefits, ranging from lower blood pressure and weight management to improved mood and cognitive function. Furthermore, since it just requires a pair of shoes and a bit of room to move about, it is one of the most straightforward exercises to do. Whether you’re walking, particularly for fitness, commuting to work, or preferring the stairwell over the elevator, you’re on the right road to becoming healthier. Getting it to become a constant habit is the only thing left to do.
Walking is one of the healthiest forms of exercise. Continuously putting one foot in front of the other has been shown to benefit everything from blood pressure and weight control to mood. Additionally, it is one of the simplest workouts to complete, as it only requires a pair of shoes and some space to move.
Whether you’re walking for exercise or commuting to work, you’re on the right track. All that remains is to establish a consistent habit. To that end, here are ten compelling reasons why you should take a daily walk.
IT ESTABLISHES A PROCEDURAL ROUTINE
Simply showing up is one of the most difficult aspects of working out. Getting out the door can be intimidating, but after a few weeks of consistent workouts, they will become a natural part of your routine. According to research, it takes approximately 66 days to form a habit. Taking a walk each morning or after dinner will put you on the path to long-term success.
BLOOD PRESSURE AND CHOLESTEROL LEVELS ARE REDUCED
Because hypertension is linked to serious conditions such as stroke and heart disease, it pays to keep your blood pumping smoothly. Fortunately, walking has been shown to be an effective method of lowering blood pressure. A six-year study of walkers and runners discovered that while both disciplines reduce the risk of heart disease, moderate-intensity walking (about three miles per hour) had a greater effect on blood pressure and cholesterol.
IT IS BENEFICIAL TO YOUR BONES
Weight-bearing exercises are beneficial for bone health. This includes weightlifting, bodyweight exercises, and even simply standing on two feet. As we age, our bone density naturally decreases, which can exacerbate the severity of fall-related injuries and eventually result in osteoporosis. Fortunately, walking can be beneficial. Walking has been shown in studies to help prevent bone loss at the hip joint. Walking can also help reduce your risk of developing a hip fracture by 30%.
IT IMPROVES YOUR SENSE OF WELL-BEING
If you’ve ever noticed how much better you feel after going for a walk, you’re not alone. A study conducted by Iowa State University discovered that walking for 12 minutes can significantly improve one’s mood, even in the absence of other smile-inducing factors such as sunshine, upbeat music, or walking with a conversation partner. Everyone has at least 12 minutes to spare, so take a walk when you’re feeling down or stressed and notice how your mood improves.
IT PROVIDES YOU WITH ENERGY
Walking, rather than a cup of coffee, can help you power through the afternoon slump. A study conducted at the University of Georgia in Athens discovered that taking a 10-minute low-intensity walk left sleep-deprived participants feeling more energized than taking 50mg of caffeine. When fatigue sets in, get up and stretch your legs by going for a walk — preferably outside.
IT PUT YOU IN THE OUTDOORS
Spending time outdoors has been linked to a variety of health benefits, including stress reduction, improved concentration, and mood enhancement. People have even been known to exercise more vigorously outside, walking faster than they do indoors. Each day, take a walk around your neighborhood or hike your favorite trail to reap the benefits of nature.
IT AID IN WEIGHT MANAGEMENT AND FAT LOSS.
While walking does not burn as many calories as running or other more vigorous exercises, studies show that walking is a healthy way to lose and maintain weight. Experts recommend walking for at least 150 minutes per week to maintain your weight. Naturally, the more exercise, the better. Increase your minutes if possible, or incorporate walking into a routine that also includes high-intensity cardio and strength training.
IT ELIMINATES STRESS
The world is a stressful place, what with work, social obligations, and current events. One simple solution: Pursue that “runner’s high.” Or, in this instance, the walker’s intoxication. When you exercise, your brain and body produce endorphins, those feel-good chemicals that help to alleviate anxiety and stress and promote feelings of well-being. According to one study, an hour of moderate exercise such as walking reduced the risk of depression by 26%.
IT ASSISTS YOU IN BEING MORE VISIONARY AND CREATIVE IN YOUR THOUGHTS.
Take a walk if you need to solve a problem or generate creative ideas. According to a Stanford study, creative thinking improves while a person is walking and immediately afterwards. Additionally, an Austrian study discovered a longer-term correlation, revealing that people who are physically active on a regular basis exhibit superior creative cognition to those who are not.
IT AID IN THE PROMOTION OF A LONGER LIFE.
A long-term study of over 300,000 people found that older adults who have exercised regularly since adolescence had a 36% lower risk of dying from any cause than those who were sedentary. This fact alone is reason enough to increase one’s walking. Begin early, if possible, and continue to move as you age.
Fortunately, there is some good news for those who have not yet succumbed to the exercise bug. The researchers discovered that people who begin exercising in their 40s and 50s enjoy similar longevity benefits, with a risk of death reduced by up to 35%.
THE FINAL VERDICT
As you can see, there are numerous reasons for getting out the door to Take a Daily Walk. Even if it’s only for 5 or 10 minutes, the cumulative effect is beneficial to your overall health and fitness in the long run.