11 benefits of walking according to science

In fitness, we tend to underestimate the basics: drink enough water, sleep enough hours and yes, walking enough steps. As simple as it is, walking, which requires no special training or equipment, can have a big impact on the mind and body.

Brisk walking counts as cardio, but you don't need to pick up the pace to reap many of the benefits of walking. Why is walking important?

“It's what we should do!” says Mary Beth RockwellCPT, CNC, CES… “Walking is a very effective way, Low impactuncomplicated form of exercise.” Here's what you need to know about the potential health benefits of walking.

1. It can help you lose or maintain weight

Don't discard the calories burned while walking. Walking at average speed, a 150-pound person can burn 83 calories per mile. Do you feel full of energy? Increase the pace to a fast pace with a slight incline to burn 120 calories over the same distance.

Weight loss and fat loss basically come down to energy expended versus energy consumedand walking can help control the number of calories you consume. Participants in a study. He walked quickly for an hour, but he didn't eat more, feel hungrier, or produce more of the hunger hormone ghrelin.

2. It can be a good alternative to running

“Running may make for more glamorous headlines, but it's not for everyone,” according to Rockwell. “If you are obese or have hip or knee pain“You may have to avoid the exhausting aspect of running.”

That's where walking comes into play. Since walking is less tiring and less impact Instead of running, Rockwell says, “you can safely get the physical and mental benefits of regular exercise while walking, even if you're not a good candidate for running.”

3. It can help you sleep better

Speaking of sleep, walking can also help. Participants in a 2019 study Those who increased their steps by walking daily reported higher quality sleep than their peers who did not.

4. It can improve mood

“Studies show that walking can also help you overcome feelings of despair and anxious feelings” notes Rockwell. But even if you don't struggle with those emotions, this moderate activity can help you deal more effectively with stress if you do it consciously.

AND Go outdoors yes you can. Walking on a treadmill has many benefits, but improved mood is one of the great benefits of walking outdoors. research suggests.

5. Promotes cardiovascular health

This is one of the great benefits of walking every day: it's good for your heart. In fact, it may be as beneficial for cardiovascular health as running, according to research from the Lawrence Berkeley National Laboratory. So the more you walk, the greater the benefit.

6. May help maintain bone health

“Walking is a low-impact, weight-bearing exercise that safely helps your bones. grow stronger” explains Rockwell, adding that this benefit becomes increasingly important as you age.

7. It's easy to scale up or down

As mentioned above, a moderate walk can improve a low mood. But if you're feeling powerful, you can easily increase your effort and burn calories by increasing speed or tackle some hills or stairs. Start with these two power walking routines.

8. May help improve digestive health

Walking after meals has been shown to Promote regular gastric emptying time. For all you non-gastroenterologists, that is the period during which food moves from the stomach to the small intestine, which is associated with a healthier intestine.

9. May promote healthy blood sugar levels

It is not necessary to walk all day in one session. In fact, short walks that interrupt periods of sitting can have a positive impact about blood sugar. Rockwell says taking several small, brisk walks a day is a great way to reduce the Department of Health and Human Services recommendations. 150 minutes of moderate intensity exercise per week..

10. May improve brain health

Evidence Suggests Walking Can Help You Build a Healthier Body and mind. Participants who completed mental exercises and a walking-based exercise program for 12 weeks showed improvements in memory and executive functioning. one study found.

Other research has also found that walking can promote more gray matter. (Gray matter is associated with brain health and a lower risk of cognitive decline.) Older adults who walked the most had the greatest increases in gray matter in This studio.

11. It can increase creative thinking

Do you have writer's block? Go for a walk. Walking boosted the creativity of 81 percent of participants in A study. While the “free flow of ideas” that the researchers observed during the walk may lead to its AHA! At this point, they also noticed a residual boost of creativity that continued even after the participants had sat back down from their walk.