In my younger years, I used to jog 5-7 times a week. This activity produced lots of sweating and I saw this as a great way of burning off calories. Fast forward to now and I do not run anymore due to three back surgeries as well as a fear of hurting my knees that would preclude exercise altogether. I hop on my basement elliptical machine daily and this does produce the sweating that running used to provide. However, I am now also walking several times a day, especially since Jax The Dog became a member of our household.
Walking certainly does not produce the sweating and work-out intensity as running, biking, singles tennis, rowing, etc. However, there are MANY health benefits of walking including:
1. Burns calories
Walking can help you burn calories. Burning calories can help you maintain or lose weight.
.2. Strengthens the heart
Walking is associated with cardiovascular risk factors, including:
- blood pressure
- body weight and body mass index (BMI)
- endothelial cell health and function (these cells line your blood vessels)
3. Lowers blood sugar
Taking a short walk after eating may help lower your blood sugar.
A 2022 review of studies found that standing and light walking throughout the day was associated with improved postprandial blood sugar levels, with walking having more of an effect than standing.
4. Eases joint pain
Walking including your knees. It lubricates and strengthens the muscles that support the joints.
Walking can also benefit people with arthritis due to its ability to alleviate joint pain and stiffness. It may also help strengthen the muscles in your legs, stabilizing and protecting the joints from further damage.
5. Boosts immune function
Walking may reduce your risk of developing a cold, the flu, or other illnesses.
A 2018 study synthesizing research from 1900 to the present found that consistent exercise improves immune regulation.
6. Boosts energy
Going for a walk when you’re tired may be an effective energy boost when you’re feeling tired.
Walking increases oxygen flow through the body. It can also increase levels of epinephrine and norepinephrine, hormones involved in regulating the central nervous system.
These are the hormones that help elevate energy levels.
Over time, it can also decrease levels of cortisol (a stress hormone).
7. Improves mood
Walking can help your mental health. Studies show it can help reduce:
- anxiety
- depression
- negative mood
It can also boost self-esteem and reduce symptoms of social withdrawal.
To experience these benefits, aim for 30 minutes of brisk walking or other moderate-intensity exercise 3 days a week. You can also break it up into three 10-minute walks.
8. Lengthens life span
Walking at a faster pace could extend your life. Researchers found that for women with heart disease, walking at a fast pace compared to a slow pace resulted in a 28% reduced risk of death compared to slow walkers.
Additionally, this study found that fast walkers had a lower hospitalization rate.
9. Tones legs
Walking can strengthen and tone the muscles in your legs. Walk in a hilly area, on a treadmill with an incline, or find routes with stairs to build up more strength.
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10. Inspires creative thinking
Walking may help clear your mind and Walking outdoors is particularly good for this.
If you are not currently walking as part of your daily activity, try to find the time to get those walks in. Great for your body and mind!
Any Bangles fans out there? How about “Walk Like An Egyptian”?
