Walking is one of the easiest and most accessible forms of exercise, and it offers numerous health benefits. Regular walking can help reduce the risk of chronic diseases such as heart disease, stroke, and diabetes. It can also improve cardiovascular health by increasing heart and lung function, as well as improve overall fitness levels. Walking can also aid in weight loss, improve bone density, and reduce the risk of osteoporosis. It can also help alleviate symptoms of anxiety and depression by boosting mood and reducing stress. Additionally, walking can improve balance and reduce the risk of falls, especially in older adults. Overall, incorporating regular walking into your daily routine can have significant positive impacts on your physical and mental health.
Health Benefits Of Walking
1. Aids Weight Loss
Walking is an effective way to burn calories and lose weight.
Researchers at the University of Alabama designed an experiment that involved obese patients walking together (a concept known as the ‘walking bus’) to their destinations in and around the city. After eight weeks, their weight was checked, and more than 50% of the participants lost an average of 5 pounds,Walking also increases energy expenditure and is an effective and inexpensive way to burn calories
2. Improves Heart Health
Walking helps improve heart health. A study conducted on adult women in rural New York showed a positive correlation between walking and improved biomarkers of cardiovascular health.
Many studies also suggest that walking reduces the risk of cardiovascular events by 31%. As per the American Heart Association/American College of Sports Medicine guidelines, every adult should do moderate-intensity workout (like brisk walking) for at least 30 minutes a day.
3. Regulates Blood Pressure
Walking can also help lower blood pressure by improving circulation.
Researchers at the Wakayama Medical College, Japan conducted an experiment on individuals with mild hypertension, where 83 participants walked 10,000 steps per day for 12 weeks. At the end of 12 weeks, they showed a significant drop in blood pressure and had increased stamina,If you are unable to complete 10,000 steps per day, walk for at least 30 minutes every day to keep your blood pressure levels in check.
4. Regulates Blood Glucose Levels
Going on short walks on a regular basis can help improve fasting and post-meal blood glucose levels.
Scientists recommend no less than 5,000 steps a day – with more than 3,000 of those steps being a brisk walk – to help manage type 2 diabetes
A small study done on inactive seniors (>60 years of age) with blood glucose levels of 105-125 mg/dL demonstrated that short interval walking for 15 minutes or 45 minutes after meals (breakfast, lunch, and dinner) controlled post-meal glucose responses.
5. Strengthens Bones And Eases Joint Movements
Regular walking showed improved bone health through the improvement in lubrication between joints and strengthening and toning of your muscles. Apart from improved joint health, walking also leads to improved flexibility, posture, and balance.
A small study done on 27 people with symptomatic knee osteoarthritisi showed that walking at a stretch for 30 minutes or more increased knee pain while the same volume of walking in multiple boutsi improved knee loading and eased pain.
6. Increases Lung Capacity
Walking can also increase your lung capacity. When you walk, you breathe in more oxygen as compared to when you are stationary. This exchange of oxygen and carbon dioxide at a larger volume can help increase your lung capacity, thereby increasing your stamina and exercise performance.
A study published in The European Respiratory Journal found that aerobic fitness could help increase lung volume.
7. Boosts Immune Functions
Walking helps reduce frequent attacks of infection and boosts immunity. A study was conducted at Duke University School of Medicine on twelve sedentary adults with stable rheumatoid arthritis.
The participants were asked to walk on a treadmill for 30 minutes, thrice a week for 10 weeks. They showed improved immune function and infection risk at the end of the study.
8. Improves Gastrointestinal Function
Apart from maintaining good food habits and drinking water, you should also walk to improve gastrointestinal function.
Studies have shown that low-impact exercise has a protective role in gastrointestinal disorders. It improves gastrointestinal motility and blood flow in the gastrointestinal tract. However, there is limited evidence on its effect on irritable bowel syndrome (IBS) and constipation.
9. Uplifts Mood
Several scientific studies have linked physical activity benefits with reduced risk of depression. Walking is highly recommended by physicians and psychiatrists as it leads to better sleep quality and improved mood.
10. Reduces Stress
Walking has various mental health benefits. It can help reduce stress levels by improving circulation, which, in turn, provides nutrients and oxygen to the cells. It also stimulates the nervous system receptors and decreases the production of stress hormones.