What Are the Benefits of Walking?

Walking can offer numerous health benefits to people of all ages and fitness levels. It may also help prevent certain diseases and even prolong your life.

Walking is free and can easily be incorporated into your daily routine. All you need to start walking is a sturdy pair of walking shoes.

Read on to learn about 10 benefits of walking.

Benefits of walking

The benefits of walking are not just physical. It can help you maintain or lose weight, but it also has benefits such as boosting your mood and inspiring creative thinking.

1. Burns calories

Walking can help you burn calories. Burning calories can help you maintain or lose weight.

Your actual calorie burn will depend on several factors, including:

• walking speed

• distance covered

• terrain (you’ll burn more calories walking uphill than on a flat surface)

• your weight

You can determine your actual calorie burn through a calorie calculator. For a general estimate, you can also refer to this chart.

2. Strengthens the heart

Walking is associated with an improvement in cardiovascular risk factors, including:

• blood pressure

• body weight and body mass index (BMI)

• endothelial cell health and function (these cells line your blood vessels)

You may see a greater reduction in risk the more you increase the duration or distance you walk per day.

3. Lowers blood sugar

Taking a short walk after eating may help lower your blood sugar.

A 2022 review of studies found that standing and light walking throughout the day was associated with improved postprandial blood sugar levels, with walking having more of an effect than standing.

Consider taking a short walk when you’re looking to take a quick break from working or other sedentary activities, such as sitting. Doing this can help you fit exercise into your day without needing to carve out large chunks of time.

4. Eases joint pain

Walking can help protect the joints, including your knees. It lubricates and strengthens the muscles that support the joints.

Walking can also benefit people with arthritis due to its ability to alleviate joint pain and stiffness. It may also help strengthen the muscles in your legs, stabilizing and protecting the joints from further damage.

5. Boosts immune function

Walking may reduce your risk of developing a cold, the flu, or other illnesses.

A 2018 study synthesizing research from 1900 to the present found that consistent exercise improves immune regulation.

Try to get in a daily walk to experience these benefits. You can try to walk on a treadmill or around an indoor mall if you live in a cold climate.

6. Boosts energy

Going for a walk when you’re tired may be an effective energy boost when you’re feeling tired.

Walking increases oxygen flow through the body. It can also increase levels of epinephrine and norepinephrine, hormones involved in regulating the central nervous system.

These are the hormones that help elevate energy levels.

Over time, it can also decrease levels of cortisol (a stress hormone).

7. Improves mood

Walking can help your mental health. Studies show it can help reduce:

• anxiety

• depression

• negative mood

It can also boost self-esteem and reduce symptoms of social withdrawal.

To experience these benefits, aim for 30 minutes of brisk walking or other moderate-intensity exercise 3 days a week. You can also break it up into three 10-minute walks.

8. Lengthens life span

Walking at a faster pace could extend your life. Researchers found that for women with heart disease, walking at a fast pace compared to a slow pace resulted in a 28% reduced risk of death compared to slow walkers.

Additionally, this study found that fast walkers had a lower hospitalization rate.

9. Tones legs

Walking can strengthen and tone the muscles in your legs. Walk in a hilly area, on a treadmill with an incline, or find routes with stairs to build up more strength.

You can also trade off walking with other cross-training activities like cycling or jogging. Perform resistance exercises like squats, lunges, and leg curls to further tone and strengthen your leg muscles.

10. Inspires creative thinking

Walking may help clear your mind and encourage creative thinking. Walking outdoors is particularly good for this.

Researchers concluded that walking opens up a free flow of ideas by allowing the mind to relax and is a simple way to increase creativity and get physical activity at the same time.

You may consider initiating a walking meeting with your colleagues the next time you’re stuck on a problem at work.

Tips for staying safe while walking 

To ensure your safety while walking, follow these tips:

• Walk in areas designated for pedestrians. Look for well-lit areas if possible.

• Wear a reflective vest or light so people in cars can see you if you walk in the evening or early morning hours.

• Wear sturdy shoes with good heel and arch support.

• Wear loose, comfortable clothing.

• Drink plenty of water before and after your walk to stay hydrated.

• Wear sunscreen to prevent sunburn, even on cloudy days.