The Power of Walking: How Daily Steps Can Support Your Health

Imagine a form of movement that requires no expensive equipment, no gym membership, and can be done anytime, anywhere. That magical movement is walking. Walking is not only a simple and accessible activity but also a key to unlocking a healthier and more fulfilling life. And no fancy equipment or pricey gym memberships are required! Trust me, the research doesn’t lie – walking every day has some amazing benefits for both your body and mind (1).

Let’s explore the power of walking.

Boosting Physical Health

When it comes to physical health, walking packs some serious benefits. First up, walking is fantastic for improving cardiovascular fitness. When you take those strides, your heart rate increases, blood circulation improves, and your heart gets stronger (2). Plus, here’s some good news: regular walking can lower the risk of heart disease, stroke, and high blood pressure.

But that’s not all. Walking can support weight management. As you stroll along, you’re actually burning calories (3). And the best part? It’s a sustainable exercise that you can stick to for the long haul. No crazy high-intensity workouts required. Walking is a low-impact exercise that’s gentle on your joints while helping you maintain a healthy weight.

Now, let’s talk muscles and bones. Walking supports muscle tone, especially in the legs and core (4). No, it’s not going to create bulkier muscles like strength training with weights but it does keep those muscles strong. And here’s the bonus: walking also supports bone density (5), reducing the risk of osteoporosis. So, step by step, you’re strengthening your entire body.

What about your joints? Walking helps reduce stiffness, improves flexibility, and acts like a natural lubricant for them. Imagine feeling more limber and agile as you walk your way through life. Walking keeps your joints happy and mobile, allowing you to enjoy an active lifestyle without limitations.

Promoting Mental Well-being

Walking isn’t just about physical health; it’s a mood-boosting wonder too (6). When you step out and start walking, something happens. Your mind and body instantly relax. Walking releases those feel-good hormones like endorphins and serotonin, giving your mood a natural lift. It’s like a calming balm that melts away stress and anxiety. So, when life gets overwhelming, take your butt outside and go for a walk. Let the worries fade away.

Now, let’s talk about your brain. Walking has been linked to enhanced cognitive function (7). It’s like giving your brain a power boost. Your memory becomes sharper, your attention span improves, and your creativity flows. Plus, walking may even help prevent or delay age-related cognitive decline. 

So, if you want to take care of your brain…take a walk!

Ah, sleep – the ultimate rejuvenator. And guess what? Walking can help you catch some quality zzz’s. By engaging in regular walks, you regulate your sleep patterns and improve the duration and quality of your sleep (8). A restful night’s sleep does wonders for your overall well-being and daily functioning. Walking your way to dreamland sounds pretty amazing, right?

Fostering an Active Lifestyle

One of the incredible things about walking is its accessibility and convenience. You don’t need any fancy equipment or special skills. Just slip on your comfiest sneakers, step out the door, and you’re good to go. It’s movement that anyone can do, regardless of age or fitness level. Plus, walking easily fits into your daily routines. Whether it’s walking to work, taking a lunchtime stroll, or enjoying an evening walk with your furry friend, it seamlessly integrates into your lifestyle.

But here’s the added bonus: walking can be a social activity. You can turn those walks into a chance to connect with others. Grab a friend or join a walking group, and suddenly your walks become a social adventure. It’s an opportunity to chat, laugh, and enjoy some company.

Walking is like a secret weapon that can transform your life in the most incredible ways. Don’t be fooled by its simplicity. It’s a simple yet powerful movement that supports your physical health, boosts your mood, and sets you on a path toward an active and kickass lifestyle. So, why wait?

 Your body and mind will thank you for it!

Want to start a walking habit but struggle to stick with it? You have a superpower that can help, take this quiz to find out what YOUR superpower is!

Sources:

1. Morris, J.N., Hardman, A.E. (1997). Walking to Health. Sports Med 23, 306–332. https://doi.org/10.2165/00007256-199723050-00004

2. Boone-Heinonen, J., Evenson, K.R., Taber, D.R. and Gordon-Larsen, P. (2009), Walking for prevention of cardiovascular disease in men and women: a systematic review of observational studies. Obesity Reviews, 10: 204-217.

3. Loftin, M., Waddell, D. E., Robinson, J. H., & Owens, S. G. (2010). Comparison of energy expenditure to walk or run a mile in adult normal weight and overweight men and women. Journal of strength and conditioning research, 24(10), 2794–2798.

4. Hughes DC, Ellefsen S, Baar K. (2018). Adaptations to endurance and strength training. Cold Spring Harb Perspect Med; 8(6).

5. Krall, E. A., & Dawson-Hughes, B. (1994). Walking is related to bone density and rates of bone loss. The American journal of medicine, 96(1), 20–26. 

6. Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care companion to the Journal of clinical psychiatry, 8(2), 106.

7. Matheus Santos de Sousa Fernandes, Tayrine Figueira Ordônio, Gabriela Carvalho Jurema Santos, Lucas Eduardo R. Santos, Camila Tenório Calazans, Dayane Aparecida Gomes, Tony Meireles Santos, (2020). Effects of Physical Exercise on Neuroplasticity and Brain Function: A Systematic Review in Human and Animal Studies, Neural Plasticity, vol. 2020.

8. Bisson, A. N. S., Robinson, S. A., & Lachman, M. E. (2019). Walk to a better night of sleep: Testing the relationship between physical activity and sleep. Sleep Health. doi:10.1016/j.sleh.2019.06.003