Walking is one of the most simple ways to elevate your health. There are so many health benefits to not only our bodies, but even our mind, that it’s actually remarkable walking is so underrated. We’ve relied on walking every day to get food, water and move about in our daily lives. As humans globally evolved to use horses, wagons and eventually vehicles, our daily movement greatly reduced. Not surprisingly, our health took a bit of a decline too. The bottom line is walking is the one of the easiest and low impact forms of exercise on the planet. Everyone can do it (regardless of age). And because it’s so low impact, even someone recovering from an injury can slowly walk and gradually build up speed and strength by walking just 30 minutes a day.
Heres 8 remarkable Health Benefits that walking yields!
Improve immune system -People who walk or exercise regularly are less likely to suffer from respiratory issues like cough, runny nose or even a soar throat. There’s also ties to reduced inflammation and even less likelihood of chronic diseases. Men who walk 3 hours per week are 86% less likely to get prostate cancer! There’s also evidence that walking can reduce the likelihood in women developing breast cancer.
Increase Energy Levels - Walking increases oxygen flow throughout the body which typically causes people to have heightened senses and become more alert. Casinos have been known to actually pump oxygen into the Air-conditioning to keep guests awake and playing for longer period of times. If companies can monetize on oxygen to make people more alert (to spend more money), seems like a smart idea for us to naturally boost our energy this way (over a stimulant like coffee that causes adrenal fatigue).
Improved Mood - Studies have shown walking can help you combat anxiety, depression or even getting out of a bad mood. If someone says or does something that immediately rubs you the wrong way and causes you to get mad or offended, take a quick 30 minute walk! You’d be surprised how this might help your mindset completely reset. No point in letting 1 incident ruin (or control the outcome of) your entire day.
Lower Blood Pressure - Walking just 40 minutes per day lowered blood pressure in people with hypertension, according to a Korean study.
Improve Circulation - When walking you are taking more oxygen into your muscles. This gets your blood pumping and can also help promote the formation of new blood vessels, which will result in increased blood flow and improved circulation.
Increase Bone & Muscle Strength - Bones are actually living tissues and they can become stronger or weaken. Because your body is supporting weight in your legs and feet while walking, the bones are actually working harder to support your weight (which is what causes them to become stronger and more dense). Bone Mass typically peaks around 35 years old, so regular exercise and walking will help them stay strong and become less vulnerable to osteoporosis, breaks and fractures.
Improve Memory & Cognitive function - A study by UCSF found 6K women (65+ years old) who walked 2.5 miles per day had a 17% decline in memory, compared to women who walked less than 1/2 mile per day who suffered a 25% decline! Proof that walking even improves your mind in beneficial ways. I’m sure you don’t need to be a senior a reap the benefits of this.
Weight Loss - People who exercise by walking burn fat more efficiently, according to a study at the memorial University of Newfoundland, Canada. The research found that people who walked at their own pace (not a pace defined by someone else), actually provided the best lipid(fat) to energy production per distance covered! I guess listening to your own body and keeping the brisk pace that feels right for YOU really is the best (despite what other people might be telling you).
One of easiest way to slowly increase your step count is to modify the things you ALREADY DO every day. Here’s some suggestions:
Park further in the parking lot when you go to work, grocery shopping or arrive at ANY appointment
If you park in a multi-level garage, take the stairs (not the elevator)
If you work in a multi-level building, take the stairs (not the elevator)
Walk during part or all of your lunch break (this also gives you a great “mental reset” from your day)
Walk your dog or baby daily (don’t do the lazy backyard/porch routine, your pooch & baby deserves to be in nature and roam).
Take a “non-smoking, smoke breaks” and take quick 15 min walks throughout your day
Walk during personal phone calls. You can probably walk 2-3 miles in the hour you’re catching up and not even realize it.
I chose to park on the 4th floor of my work parking garage and take the stairs daily. After only a few months my legs were significantly stronger & visibly more toned and sexy. It was a simple change to something that was already a part of my routine. I’m a strong believer in tacking on new routines to already existing ones. This is the easiest way to create a permanent lifestyle change. At first, the idea of walking UP 4 huge parking lot flights of stairs was a bit daunting… but after pushing through the first month, it became second nature and was way easier to do (physically). Eventually, you’re doing it without thinking about it and your body appreciates the routine “stair master” to keep you fit.
Try and find ways to add more walking to your lifestyle. Or create a new routine and stick to it! Walking more is totally worth it!
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