August 2, 2021
Whether you're trying to lose weight, increase your cardiovascular fitness or protect your body from disease or heart problems, simply walking more each day can help! Walking is a low-cost and effective form of exercise. By adding about 30 minutes of walking into your daily schedule, you can help improve conditions such as high cholesterol or blood pressure, muscular stiffness and even diabetes. If you have any heart or cardiovascular problems, be sure to talk with your doctor about how much walking you should be doing each day.
Benefits of Walking More Every Day
Aid in Weight Loss
Physical activity is vital for weight control because it helps you burn calories. Walking at a brisk pace for at least 30 minutes a day can help the average person burn 150 calories or more (depending on speed and body weight). The faster and more intensely you walk, the more calories you may burn.
To track your speed, time, distance and estimated calories burned, many people use fitness trackers or smartwatches. These are designed to help track your health and fitness, including any workouts you've done or calories you’ve burned. Many smartphones even have apps that you can download to use as a fitness tracker.
Improve Your Mood
Sometimes, we think we need a sweet treat or some pampering to help us unwind and temporarily increase our mood. However, taking a brisk walk can be just as effective at improving our mood, as well as boosting our energy level.
That's because the more you exercise, the more natural “painkillers” your body releases. These natural “painkillers” are called endorphins and they help to improve your mood throughout the day.1 A study conducted at California State University found that a person’s mood increased as they took more steps in their day. Going for a stroll and soaking up some sunlight can even decrease feelings of anger and hostility in a person.2
Promote Longevity
Adding walking to your daily routine might not only improve your mood, but also help you live a longer, healthier life.
A study in the Journal of the American Geriatrics Society shows that people between the ages of 70 and 90 who stayed physically active just by walking lived longer than those who didn’t. Researchers also note that people who exercise regularly in their 50s and 60s are less likely to experience severe health issues over the next eight years of their lives.3
Walking can further reduce the risk of developing conditions like Alzheimer’s, heart disease, arthritis, type 2 diabetes, osteoporosis and some types of cancers. According to the American Diabetes Association, walking can lower blood sugar levels and will aid in your overall risk for diabetes.4 It may also reduce your risk of stroke up to 40 percent. Another study from the University of Virginia Health System found that men between the ages of 71 and 93 who walked at least a fourth of a mile a day were less likely to develop dementia or Alzheimer’s disease.5
Other Benefits of Walking More
Walking has many benefits and advantages to keep your mind and body healthy and strong. We’ve already mentioned a few ways it can improve your overall health, but taking more steps every day can also help:
- Boost your immune and digestive system
- Improve your endurance
- Reduce risk of varicose veins or ease discomfort
- Sleep better at night
- Increase creative thinking
- Reduce stress
- Improve muscle, bone, and joint pain
- Help improve cardiovascular and pulmonary health
How Much Should You Walk Each Day?
You may already know this, but a good goal is to aim to walk 10,000 steps in each day, which is about five miles. You can get steps in by taking your dog for a walk or taking the stairs instead of the escalator. Studies show that on average, a person has a stride length of approximately 2.1 to 2.5 feet, which means it takes a little over 2,000 steps to walk one mile. With this in mind, it could be a good idea to dedicate 30 to 40 minutes for a walk and set a goal of 10,000 steps for an entire day. Consistently taking 10,000 steps per day is a great goal to work toward that will help improve your overall health.
Can You Reduce Body Fat by Walking?
While there are many factors that contribute to reducing body fat and losing weight, walking may be able to help when paired with other healthy habits. Distance has more of an impact than speed when walking for your overall health. If you’re looking to boost your health, try walking at a pace of about three miles per hour (a 20-minute mile).
On the other hand, it's more effective to walk for speed rather than distance if you're trying to lose body fat or work on toning your muscles. In this case, it's a better idea to walk for a set distance (e.g. two or three miles) at a faster pace, instead of walking for a longer period of time (e.g. 45 minutes).
If you have any underlying conditions, consider breaking up your walk if a brisk pace of three to four miles would be putting you at risk - and always ask your doctor what they think would be the best walking plan to keep you active and healthy.
How Can You Make Walking Fun?
Tired of circling the block over and over? There are many ways to make walking more enjoyable! One way can be to take a stroll with a friend or loved one - this way, you can have some company, pass the time quicker and even help pace each other.
Another alternative to keep your walk more interesting is to walk different routes or during different parts of the day. If you need help passing the time, try to notice things on your walk like those around you, the noises you hear, or the sky and the clouds.
Need more motivation? Spice up your walk by driving to different reserves, finding a new hiking trail or joining a walking club. And of course, grab your pooch, too - taking your dog for a walk is a great way to keep yourself and your furry friend happy and healthy!
There are many ways to keep your body moving. However, sometimes staying active can be difficult or unappealing. Walking each day is a super simple and easy way to help your body stay healthy and strong. Let’s all start stepping our way to a healthier lifestyle!
References:
1 University of Michigan Health Lab: Body’s Natural Pain Killers Can Be Enhanced. Last updated April 23, 2021. Accessed June 15, 2021
2 California State University Long Beach: Walk. Accessed June 15, 2021.
3 American Geriatrics Society: Frequency of Leaving the House and Mortality from Age 70 to 95. Last updated November 22, 2017. Accessed June 15, 2021.
4 Arthritis Foundation: 12 Benefits of Walking. Accessed June 15, 2021.
5 Harvard Health Publishing: Walking: Your steps to health. Accessed June 16, 2021.