Walk it Out: Ten Benefits of Walking for Overall Health

Walking is an underrated form of exercise that has a long list of useful benefits. Here are 10 benefits of walking that can improve your health.

1. Improve balance and coordination. Walking can help to decrease your fall risk.
2. Improve mood, memory, and cognition. Light aerobic exercise has been shown to increase the circulation to the brain and can influence parts of the brain to change reactions to stress, thus helping to reduce anxiety and depression.
3. Decrease risk of chronic illnesses. These illnesses can include heart disease, stroke, and diabetes. 
4. Strengthen bones and muscles. Regularly using your muscles, especially on a variety of terrain, will keep bones strong and muscles active.
5. Increase energy levels. Walking increases the amount of oxygen in your blood and increases the levels of hormones in your body that are shown to increase energy.
6. Manage weight. Walking is a light exercise that can help one lose fat and gain muscle to maintain a healthy weight.
7. Increase cardiovascular fitness. Walking at least 30 minutes a day, for 5 days a week, can reduce your risk of coronary heart disease by 19%.
8. Improve mental health. Anxiety and depression levels have been shown to decrease with a regular walking routine.
9. Keep joints flexible. Walking can help protect the joints, including your knees and hips.  It helps lubricate and strengthen your muscles that support the joints.  Walking 5 to 6 miles a week may help prevent arthritis.
10. Boost social life. Walking with a buddy or group will help to increase and improve one’s social life and create a deeper bond with others. 

Safe Walking Practices:

1. Find a walking buddy. Having someone to walk with can increase your motivation to walk. Walking with another person is also beneficial to ensure that, should something happen, you are able to get assistance quickly. 
2. Walk during daylight hours. Walking at night can decrease one’s awareness of their surroundings. 
3. If walking outside, stay close to home or your vehicle. By maintaining a shorter distance to safety, it can reduce the risk of becoming stranded due to exhaustion.
4. Bring water. It is important to stay hydrated when exercising to decrease the risk of dehydration. Consult with your physician should you have fluid restrictions. 
5. Bring a phone. Cell phones are convenient for playing music, audiobooks, podcasts, or to contact someone should an emergency arise.
6. Bring something to assist with walking. Canes, walkers, or walking sticks can help increase stability and decrease fall risks.
7. Wear sunscreen and protective clothing to prevent sunburns.
8. Wear sturdy, comfortable shoes. Proper, supportive shoes can reduce the risk of injury and assist with creating a proper gait. ​

Consult with your healthcare provider(s) before altering or increasing your exercise habits to ensure that walking is a safe exercise for you. As always, stay safe and healthy!

Resources:
Sharma A, Madaan V, Petty FD. Exercise for mental health. Prim Care Companion J Clin Psychiatry. 2006;8(2):106. doi: 10.4088/pcc.v08n0208a. PMID: 16862239; PMCID: PMC1470658.
https://www.healthline.com/health/benefits-of-walking#muscle-tone
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
https://www.betterhealth.vic.gov.au/health/healthyliving/Walking-the-benefits-for-older-people

​This website is for informational and educational purposes ONLY. While we strive for accurate, general medical information, this does not replace professional medical advice. Do not rely solely on this information. Please consult with your physician for more information regarding your specific needs. If you are experiencing a medical emergency, please call 911.