5 Ways Walking Improves Your Health

Walking is more than an everyday activity. When powered by endurance, frequency or speed, it can be an effective workout, too. Walking doesn’t require any special equipment or training, and it can be done almost anywhere. If you’re looking to boost your exercise, grab your walking shoes! This activity offers so many health benefits. Here are just a few ways it improves your health.

Walking supports your mental health.

If you’d like to support your mental health, walking is a great additional activity. It helps your body release endorphins – hormones that reduce stress and increase your sense of well-being. And walking outdoors has even more benefits. Exposure to the sun helps increase vitamin D, while nature can bring about calming effects.

Walk challenge: Try to walk within the first two hours of waking up to improve your mood for the day.

Walking promotes healthy aging.

Walking is a low-impact, weight bearing exercise that strengthens bones and muscles. This makes it a great activity to promote longevity and healthy aging. Between the ages of 30 to 60, most people lose about 15% of their baseline muscle mass. By walking, you can strengthen your body while also improving your balance and preventing falls.

Walk challenge: Try a path with hills or use the incline on your treadmill to engage your muscles in different ways.

Walking supports weight management and loss.

Exercising for at least 150 minutes per week helps maintain general health and well-being. If your goal is to lose weight, you may consider adding more movement into your week, depending on your current activity level. Walking burns calories and boosts metabolism, making it a sustainable solution for weight management or weight loss. Regular exercise, such as walking, can also improve your sleep, which is key for weight management.

Walk challenge: Track your walking for a week to make sure you’re getting the recommended minimum of 150 minutes of exercise.

Walking supports your heart and lung health.

Walking is an aerobic exercise that uses oxygen to fuel muscles and strengthen your heart. That means that when you walk, you’re reducing your risk for heart disease, stroke and high cholesterol. Aerobic exercise also improves your lung capacity, which means you’re able to take in more with less effort.

Walk challenge: While walking, aim to increase your heart rate gently to 60-75% of your maximum heart rate, which is 220 minus your age.

Walking supports your brain health.

Walking supports brain health by increasing blood flow, which means more oxygen and nutrients for the brain. In fact, aerobic exercise (like walking) can increase your brain volume! Just by walking, you can help slow cognitive decline and improve your memory. A Stanford University study found that walking increased participants’ ability to be creative with problem solving. 

Walk challenge: Next time you’re looking for a solution to a problem, take a walk outside to get your creative juices flowing.

Remember to check in with your primary care provider before starting any new exercise program. If walking works for you, head outside or hit the treadmill to start getting those steps in.