Walking for health reasons is a free, accessible form of activity that has an extensive list of benefits, which the NHS, WHO, CDC and other government health boards and multiple studies have all agreed upon, as outlined below.

Walks, became my go to exercise which I committed to doing to start each day, because it doesn’t just have a physical benefit, but helps with mental health as well.

Health benefits of Walking

Walking for health is free, simple, easily accessible for all ages and can be really enjoyable.  If you can find yourself some nice scenic routes to walk that can be great, or you could invest in a walking pad if you can’t really get out of the house.  I started with no specific clothes shoes, or equipment or route, I just set off around my city.

Whether you stroll through a scenic park, power walk through your neighbourhood, or simply incorporate more walks into your daily routine, walking can significantly contribute to your overall well-being.

Know the benefits

The benefit of walking for health to your overall well-being include:

• Improvements to your mental health
• Strengthened muscles and joints
• Boosted metabolism
• Better sleep patterns
• Increased longevity
• Healthier immune system

Walking: Trim your waistline, improve your health

A primary benefit with any exercise is the role it can play in weight loss or management.  Multiple studies demonstrate the rewards of increased activity for maintaining your health.  

The perks of walking for health can often be overlooked, but if you are looking to lose a few pounds, a few short brisk walks can be one of the most accessible forms of physical activity to get started.

Burn Calories:

Every step can help you to burn calories, and if you walk faster with a brisk walk, it can further increase the amount of calories burnt.  Even just a few short walks each day of around 10 minutes can provide a benefit.

Boost Metabolism: 

Brisk walking, can increase your metabolism, resulting in more calories being burnt.  This can have lasting effects throughout the day helping you to maintain your health.

Creating a calorie deficit:

To lose weight, you need to burn more calories than you take in. Regular brisk walks can help you achieve this by contributing to your daily calorie burn.

Walking: Improve your mood and Mental Health

Walking for health can help to improve your mental health as well as physical. It’s a free, natural way to boost your mood and reduce stress, thanks to a few factors:

Endorphin release:

Any physical activity, including walks, can trigger the release of endorphins, your brain’s “feel-good” hormones. This can alleviate symptoms of depression and anxiety.

Stress reduction:

Walks can help reduce stress by relaxing your muscles and reducing tension. It can provide both a mental and physical break from the typical daily grind, allowing you to clear your mind and reset.

Nature therapy:

Taking your walk outdoors in a natural setting, such as a park or forest, can be especially calming. Research has shown that exposure to nature can reduce stress and improve your overall mental health.

Walking: Stretch and strengthen Muscles and Joints

Walking can engage multiple muscle groups, including your legs, buttocks, and core. This helps tone and strengthen these muscles, leading to improved balance and stability. Additionally, it can help reduce the likelihood of osteoporosis by promoting increased bone density.

For those with joint pain or arthritis, walking can be a low-impact exercise to ease discomfort and improves your joints. It’s typically gentler on your joints compared to activities such as running, making it a suitable choice for people of all fitness levels.

Walking for better Digestive Health

Increased activity can provide a boost to your digestive system. It aids in the digestion process by:

Promoting regular bowel movements:

Walks can help prevent constipation and bloating by promoting better movement of food through the digestive tract.

Post-meal walk:

Taking a walk after a meal can reduce post-meal blood sugar levels and help in digestion. It’s a simple yet effective way to support your digestive health.

Walking: Sleep Quality

Good, quality sleep is necessary for your overall health and well-being. Walking for health, can contribute to better sleep patterns by:

Regulating your internal clock:

Walks help regulate your body’s internal clock, making it easier to fall asleep and wake up at consistent times.

Stress reduction:

Walking can reduce both stress and anxiety, which can disrupt your sleep. A simple before bed can help you relax and prepare for a restful night’s sleep.

However, it’s essential to finish your walk a few hours before you plan to sleep to avoid excessive stimulation, which can make it harder to fall asleep.

Walking: Long term benefit, Increased Longevity

Studies have shown that people who engage in a regular walking program, tend to live longer and have a lower risk of chronic diseases. Adding a walk to your daily routine can add years to your life by keeping you healthy and active well into your later years.

The benefits of walking for health can extend beyond physical health. Regular walking has also been shown to enhance your cognitive function and mental agility, reducing the risk of age-related cognitive decline.

Walking: Healthy, Boosted Immunity

Maintaining a healthy immune system is the first line of defence against illness and infection. Walking can contribute to a healthier immune system by:

Increasing white blood cell production:

Walks, can boost the production of white blood cells, which are essential for fighting infections.

Reducing inflammation:

Chronic inflammation can weaken your immune system. Regular walks helps reduce inflammation, promoting overall health.

By incorporating walking into your day-to-day routine, you can help reduce the frequency of illnesses and benefit from a boosted immune system.

Conclusion

Walking is often overlooked in favour of running and other forms of exercise, but it is free to start, within easy reach for anyone, its health rewards have been documented by multiple studies and is consistently recommended as a simple form of activity.

It’s a versatile activity that can be work around your fitness level, schedule, and location. Regardless of whether you’re looking to lose a few pounds, lower stress, or just stay in good health, incorporating some regular walks into your routine can greatly improve your overall well-being.

You can also join a walking group if your looking to become more socially active and make some new friends while you enjoy walking, plan longer walks, hikes or join a ramblers group.

For more details on walking for health and all the perks it can bring, I recommend looking up further information such as that published here, by the NHS, WHO, CDC.

Stay Active, Stay Motivated and Start Walking!