Benefits of Walking

According to the American Heart Association and the Bureau of Labor Statistics (BLS), walking is the most popular form of exercise among Americans, and it has been for many years. This could leave you scratching your head, especially if you associate exercise with something more strenuous, like running, dancing, or playing a sport, but walking alone actually offers several mental and physical benefits that could change your life.   

Reduce your risk and help manage various diseases. 

Walking regularly may help you prevent and manage various diseases and health problems. According to the American Diabetes Association, when you walk at a brisk pace regularly, in time, it may help to lower your blood sugar and improve insulin sensitivity. The American Heart Association suggests that 150 minutes of walking a week can help improve your blood pressure, lower your cholesterol, and prevent other problems. 

Lose and maintain weight. 

While diet is a factor when trying to lose weight, exercise can help, too, especially if you want to maintain weight loss. According to the Cleveland Clinic, a 30-minute walk can help the average person burn around 200 calories. The Mayo Clinic suggests that people who lose weight through diet alone and don't exercise are at a possible risk of becoming weaker. Those who exercise after losing weight also have better chances of maintaining their weight loss.  

Help boost your immune system. 

According to Harvard University, a study of men and women who walked at least 20 minutes a day, five days a week, showed these people were less likely to get sick, and if they did get sick, they recovered faster than those who did not. They also experienced milder symptoms compared to those who didn't walk regularly.

Help strengthen your bones, muscles, and joints.

The Arthritis Foundation suggests regular walking can help strengthen your bones, muscles, and joints. When you walk, you strengthen your leg and abdominal muscles, and if you incorporate your arms, such as pumping them while you walk, you may gain some strength in your upper body. 

Try these ways to incorporate more walking into your day.

If you're into counting your steps, the Centers for Disease Control (CDC) suggests you should aim for 8,000 to 10,000 a day. (For adults over the age of 60, the number is 6,000 to 8,000.) Increase your step count and incorporate more walking into your day by doing these things:

• Bring your pup. If you have a dog, grab their leash next time you head outside and take a spin around the block to benefit both of you.  

• Park and walk. Next time you go to the grocery store, a restaurant, or even to work, don't drive around the parking lot until you find the closest spot. Instead, look for the furthest spot and park there to force those extra steps.  

• Get social. Look for a walking group in your community or form one with friends, neighbors, or colleagues. Even one walking buddy may encourage you to walk more.  

• Grab your earbuds. Listen to your favorite music, find a great audiobook, or download an episode or two of a beloved podcast, lace up your walking shoes, and hit the sidewalk. This can prevent you from getting bored so that you may walk longer.  

• Look for little ways to add more walking to your day. When you grab your mail, take a walk around the block. Take the longest route across the campus of your school or workplace. Take a couple of laps around a store or mall when you shop. Use the push mower when cutting your lawn.  

Please note: The information contained herein is for informational purposes only and does not contain or constitute medical advice or a medical opinion. Always consult with your qualified and licensed medical professional prior to beginning or modifying any diet or exercise program.