Stride into a Healthier You: The Many Health Benefits of Walking

I was a fair weather walker until I failed my stress test. I couldn’t believe it. I was initially scared of the test since seeing the emesis bags in a wall-mounted dispenser, but it was easy. Even the nurse said, wow, you’re barely breathing hard and we’re almost there. So I was floored when they found something.

Fast forward a few thousand dollars and some follow-up imaging later, it turns out everything was fine. But in the meantime, I became more diligent about walking.

No more walking if there’s time. Or if I feel like it.

If it’s rainy and nasty, I do laps around my house. What I discovered is walking does more than keep you fit.

1. Walking Gets You Outside In The Fresh Air and Sunshine

Treadmills will do, but they’re boring. Walking outside is so much more interesting, even if the scenery doesn’t change much. I walk longer and further if I’m outside.

Being outside helps you feel better as your body absorbs the oxygen and sunshine. Both are important for health and well-being. Just 15 minutes of sunshine will help your body produce Vitamin D, which is good news for your bones, immunity, and mood.

Also, the air quality outside is usually better outdoors than inside your house (hopefully), especially if you are walking on the beach, in the woods, or in a park.

2. Walking Can Help You Get Heart Healthy & Fit

The American Heart Association recommends doing at least 150 minutes of moderate aerobic exercise every week, including some brisk walking. That’s about 30 minutes a day, five times a week.

Walking regularly strengthens the heart. It’s considered an aerobic activity that helps improve your heart’s ability to pump blood and move oxygen to the body’s tissues.

This simple habit can reduce the risk of heart disease and heart attack. Some may worry about exercising with high blood pressure, but walking helps control it.

The good news is any walking counts, so if you can snag just 10-15 minutes on your lunch and another 15 after dinner, that adds up.

Of course, try to get in at least a couple of longer walks (like 30 minutes) to help with endurance.

Other Physical benefits:

• Core: Walking strengthens core muscles, improving posture.
• Type 2 Diabetes: Walking lowers blood sugar levels, decreasing the chance of developing this condition.
• Overall Mortality: The Centers for Disease Control and Prevention (CDC) says that regular walking can reduce mortality. This goes hand in hand with advice from the Department of Health and Human Services. They point out that physical activities—walking included—lower the risk of dying early.

3. Walking can be done at any age

Walking is a solid choice for all ages, but especially older adults because it’s low-impact compared to, say, running or jumping rope. It keeps us moving with less stress on the joints. Plus, I don’t need a gym membership or fancy equipment to take a stroll, just put on some shoes and go.

 4. Walking can help regulate weight

Walking regularly and at a brisk pace can help you lose weight. It is important to watch what you eat, but walking can also help you shed extra pounds.

Even if you’re overweight, you’ll burn a lot of calories on short or slow walks simply because you’re carrying so much weight around with you. As you start to lose weight, your overall strength and endurance increase, allowing you to walk longer, further, and faster. You might even start carrying extra weights as you walk to up the calorie burn.

Managing weight can reduce the risk of developing chronic conditions including heart disease and type 2 diabetes.

5. Walking Strengthens Your Bones and Muscles

Even though walking is a low-impact form of exercise it helps to strengthen and tone your body. If you’re just starting out, it’s a great place to start your journey to getting into better shape.

As you get more fit, consider adding strength training in addition to your daily walks to continue to develop strong muscles and bones.

6. Walking Will Boost Your Mood and Relax You

Mental well-being is just as essential as physical health. Walking increases the release of endorphins, which naturally boosts mood, reducing feelings of anxiety and depression.

The impact on stress is evident too. It seems to dial down cortisol levels, and it promotes better sleep by helping regulate melatonin levels.

I notice that when I’m walking outside there are always new details to observe. Noticing the details can help distract my mind from worries and I feel more relaxed.

7. Boosting Creativity and Productivity

Many writers and creatives swear by taking a walk to stimulate their creative juices. By letting go of worries and intrusive thoughts, ideas can start to flow.

Taking a walk can:

• Kickstart creativity, allowing me to come up with ideas and solutions I couldn’t grasp while sitting still.
• Increase focus and productivity after a walk, making it easier to handle tasks without getting overwhelmed.
• Increase mental clarity: improved sleep, decreased stress, and a calm mind all help me to focus on my work and help me to think more clearly.

Tips to make walking a  routine:

Set Realistic Goals

I find that setting achievable goals can turn my daily walking into a consistent habit. For example, start with just 10 minutes a day and gradually increase the time as your stamina improves.

It’s essential to listen to your body and not push too hard too fast. It’s common to try and hit the ground running and we end up not enjoying it, or worse yet, getting injured.

Set goals for what you want to achieve 3 to 6 months from now and treat your walking routine as a long-term project.

Continuous Improvement and Tracking Progress

Pedometer: I use a simple pedometer (or use a smartphone app) to track my steps. I aim for at least 5,000 steps a day, with a target of 7,000 (no, you don’t need to do 10,000 steps right away, the goal is progress).

I’ve found that the best way to achieve this is to break it up throughout the day. Here’s a glance at how I incorporate walking:

• Throughout the day: take a few laps through the house if I’m working at home, or get up and move for a few minutes if I’m at work.
• Lunch: Take at least 15 minutes to walk outside, which helps me refocus for the afternoon.
• Evening: A longer stroll after dinner. I might listen to my favorite music, or walk with a friend or family member.

Journal: I jot down my daily achievements. This helps me stay accountable and lets me look back on how far I’ve come. You don’t need to write much if you don’t want to, just tracking your progress can help keep you accountable.

You can measure in steps, distance, or time. It doesn’t matter as long as you are measuring with the same units each day so you can make comparisons and see progress.

Here’s a handy printable to help you track your walking.

Keeping an eye on my progress encourages me to stick with it and occasionally push my limits. This helps me to avoid plateaus, which can stall my physical progress. Whether it’s walking a little faster, adding in some hills, or taking a slightly longer route, it’s about making small changes that add up in the long run.

Taking a daily walk has become a cornerstone of my routine to maintain both my physical and mental health. Stop making excuses. If you make time for a walk, you may find you get more done. Win-win.