You may not think of walking as exercise. It’s something we do thoughtlessly to get around. But going out for a planned walk — through your neighborhood or in the park — actually has a lot of benefits!
If you are planning to go for regular walks, there are a few things to be aware of so that you can be safe and get the most out of them…
- Walk in areas designated for pedestrians, like sidewalks and paths.
- If you walk in the evening or early morning hours, look for well-lit areas and wear a reflective vest or light so cars can see you.
- 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.
You can also find ways to incorporate walking into your daily routine. For example, you can get off the bus one stop early and walk the rest of the way, park farther from your workplace, or run an errand or two on foot instead of driving!
If you’re still not sure, don’t worry. Once you discover the benefits, you’ll want to strap those shoes on and get out there!
Here are ten health benefits of walking:
1. Burns Calories
Like any movement, walking burns calories. Generally speaking, a 30-minute walk can burn between 150-200 calories. But of course, this can vary depending on a few factors. Things like…
Walking speed…
Duration…
Terrain…
Your weight…
…can all play a factor in how many calories you burn. Implementing walking into your routine can be a great method if you are looking to lose weight.
To burn more calories on your walk you can increase your pace, find a hilly route, or carry weights with you (you can carry a weight or purchase weights for this very purpose that you can strap to your ankles or arms).
If you want to know how many calories you may burn on a walk, try this calorie calculator!
2. Can Strengthen The Heart
Like any exercise or movement, it gets the heart rate up. Research shows that walking at least 30-minutes per day can considerably improve heart health, reducing the risk of heart issues.
And the longer or farther walked, the lower the risk becomes. [1]
3. Can Help Lower Blood Sugar Levels
Taking a short walk after eating may help lower your blood sugar.
One study found that taking a 15-minute walk three times a day (after breakfast, lunch, and dinner) improved blood sugar levels more than taking a 45-minute walk at another point during the day. [2]
If you’re looking to manage blood sugar levels, consider taking a short walk following each meal. It can also help you fit exercise in throughout the day!
4. Supports Joint Health
When you walk regularly, the health of your joints can improve. This is because you’re working the muscles that support the joints — lubricating and strengthening them.
And, according to Harvard Health, walking 5-6 miles per week could reduce the chances of developing issues in the joints later in life. [3]
5. Boosts Immune Health
Research shows that those who walk regularly are more likely to be healthier. This is because regular exercise, like walking, increases the volume of white blood cells in the body — a crucial part of the immune system. [4]
6. Increases Energy Levels
Wait, wouldn’t added movement make you more tired? Well, as it turns out, it may actually provide more of an energy boost than a cup of coffee!
One study on young women found that low to moderate stair walking had more of an energizing effect than a dose of caffeine. [5]
This is likely because walking increases oxygen flow throughout the body. It can also increase levels of cortisol, epinephrine, and norepinephrine — the hormones that help elevate energy levels.
7. Improves Mood
Studies have shown that exercising — including walking — has a positive effect on how you feel by lowering stress and reducing negative moods. It can also boost self-esteem and reduce the symptoms of social withdrawal. [6]
To get these benefits, try walking briskly 3 times a week for 30-minutes (or break up the 90 minutes in whichever way may be convenient or suitable for you).
8. Promotes Longevity
Research shows that walking can extend life expectancy. One study found that walking routinely can lower the risk of premature death from several causes by 20%!
The same study found that increasing the walking pace lowered the risk by an extra 4%. [7]
9. Tones Your Legs
Walking can naturally strengthen the muscles in your legs. If you’re not used to lengthy walks, this is why you may feel sore after your first day.
To build up more strength, walk in a hilly area, on a route with stairs, or on a treadmill with an incline.
You can also cross-train by cycling and jogging, or by performing resistance exercises like squats, lunges, and leg curls to further tone and strengthen your leg muscles.
10. Creative Thinking
It’s not just a cliche. Walking is a great way to clear your mind. This can help you focus on things you want to focus on, like problem-solving.
One study looked at problem-solving between people sitting or people walking. Those who were walking scored better — especially when walking outdoors. [8]
It can also help you be creative — allowing your mind to wander and open up a flow of new ideas.
Enjoy Your Walk!
We hope that this list inspires you to go for a walk and take in its many benefits.
But if you’re going to be active, you want to make sure that your body has what it needs to recover! This includes carbs and proteins. But there are other things that can help support your workout! For example…
- Curcumin has been shown to increase performance and the recovery of sore muscles due to its antioxidant properties and its ability to promote a healthy inflammatory response. [9]
- DHA research has found that it can also improve workout performance and recovery, along with increasing muscle strength. [10-12]
- Ginger, when studied in those with workout regimens, found that those taking ginger had a 25% decrease in muscle soreness. [13]
Now, imagine if you could get all three of those powerful substances in an absorbable form…
And they were all in one bottle?
Well, you can! It’s called Curcumin Gold. And it can do much more than just support your workouts.
Resources:
- https://pubmed.ncbi.nlm.nih.gov/19306107/
- https://care.diabetesjournals.org/content/early/2013/06/03/dc13-0084
- https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking
- https://bjsm.bmj.com/content/45/12/987?sid=fe62a8c5-430b-4506-b854-20b62e8a5e9e
- https://www.sciencedirect.com/science/article/abs/pii/S0031938416310666
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
- https://bjsm.bmj.com/content/52/12/761
- https://psycnet.apa.org/record/2014-14435-001
- https://pubmed.ncbi.nlm.nih.gov/32319320/
- https://pubmed.ncbi.nlm.nih.gov/30260740/
- https://pubmed.ncbi.nlm.nih.gov/28717347/
- https://pubmed.ncbi.nlm.nih.gov/31380384/
- https://news.uga.edu/uga-researchers-find-daily-ginger-consumption-eases-muscle-pain/#:~:text=Athens%2C%20Ga.,muscle%20pain%20caused%20by%20exercise.
