Wow - The Benefits of Walking

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Walking is something that most of us are lucky enough to take for granted. We don’t have to think about it, when we want to move, our legs carry us. We’re regularly reminded that walking is good for us but do you know how good it is, and how many benefits this accessible form of exercise has to offer?

Because it’s free to do, we don’t see adverts raving about walking and so it can feel ‘less than’ other forms of exercise, however NHS research has shown that “people who fit moderate intensity activity such as walking into their daily schedule burn more energy than those who make weekly visits to the gym” (NHS). Why? Part of the reason may be because it’s time efficient – all we need to do is walk out of our front door and we’re doing it.  We don’t have to pack a gym bag, drive to the gym and it doesn’t cost us anything, therefore we’re more likely to fit it in more often.

In this blog we will state the case for adding more of this free, time-efficient and hugely beneficial form of exercise into your routine.

The Physical Health Benefits

There are numerous benefits for our physical health.

Weight Management

Walking burns calories, and therefore introducing more walking into your daily routine is likely to have a positive effect on your weight. The amount of calories we burn while walking depends on our weight, but to offer a guide, a brisk 30-minute walk burns 200 calories. Over time, calories burned can lead to pounds dropped. (Arthritis.org). In addition, multiple studies from the University of Exeter & Harvard (2021) have found that “walking can reduce cravings and intake of a variety of sugary snacks.”

Muscle, Bone & Joint Health

Walking is a form of Low Impact Steady State Exercise (LISS) where we work at a lower intensity for a longer period of time. The low impact of walking helps to lubricate the joints and takes stress away from weight bearing joints. It’s a great form of exercise for people of all fitness abilities to help build up muscular and bone strength. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from developing in the first place. If you are a fitness fanatic, walking will offer benefits that other forms of exercise does not, helping to build stamina and improve posture, and therefore have a beneficial effect on your other activities too.

It’s good for our hearts and immune system

Walking increases our cardiovascular fitness and can reduce the risk of developing conditions such as high blood pressure and type 2 Diabetes (Bupa). It can also help our bodies use insulin more effectively. Interestingly, a study recognised that three 15 minute walks throughout the day (following meals) was more effective in managing blood sugar levels over a 24 hour period than one 45 minute walk (Fast 800). Walking can also boost immune function during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder. Harvard (2021)

 The Mental Health Benefits

Walking offers fantastic benefits for our mental health too, releasing feel good endorphins to help regulate our mood, energising us and helping to calm our busy minds. A 2019 study recognised that the risk of major depression was reduced by 26% as a result of walking for an hour each day, or running for 15 minutes (Fast 800).

Fresh Air

I’m sure you will recognise how great the feeling of breathing in fresh air is. It feels good and it does wonders for our brain. Oxygen is essential in maintaining healthy brain function, growth, and healing and the brain is extremely sensitive to decreases in oxygen levels. Therefore “when a person takes a walk outside, getting to breathe fresh outdoor air actually improves brain function and concentration, especially if a person is cooped up in an office most of the day. A great suggestion for better work performance is to take a walk outside of the office during breaks!” (Advancedneuropathy.com, 2020).

Increased Vitamin D

Walking can help boost our levels of Vitamin D (which our bodies absorb most effectively from the sun’s rays) and which we can often lack, particularly in winter months. Vitamin D is vital for a number of our daily functions, so the more walking we do the more exposure we’ll have to the sun’s rays.

Stress Reduction

Half an hour away from the desk, moving the body in the fresh air and taking in our surroundings has been shown to help calm our minds. “Scientists have discovered physiological evidence that suggests spending time in nature reduces stress, such as observed lowered heart rates and less time spent thinking about problems and/or insecurities” (Advancedneuropathy.com, 2020).

Sleep

Walking has also been proven to help improve our sleep, especially if we walk first thing in the morning when we are exposed to bright light. This helps reset our internal clock so that our bodies and minds know when to be alert and to start winding down in the evening for a restful night of sleep.

How much do you walk?

The UK Department of Health recommends that adults get active every day. You should aim to do at least two and a half hours (150 minutes) of moderate intensity activity a week. Moderate intensity means: your breathing is faster, your heart rate is faster, you feel warmer.  Walking can count towards moderate-intensity exercise - so long as it’s brisk.

We are probably all aware of the 10,000 steps a day target we often strive for, and perhaps you know that this is a somewhat rudimentary figure with its origins dating back to a marketing campaign for a Japanese pedometer conducted in 1964. Our step count depends on our individual stride length and speed of walking, but to offer a guide, 1 mile = 2,100 steps, therefore 10,000 steps could have us totting up 4 ¾ miles of walking in a day – which is great! The more we can do the better, but perhaps we should focus on the time we spend walking (hopefully outdoors, in the fresh air, away from the home or office for a while).

We’re not saying change what your current fitness activities are, just try and supplement with more walking. Choose to walk for shorter journeys, set your alarm half an hour earlier for a week or get outdoors during your lunch break and see how you feel by Friday.  We bet you’ll be feeling better for it. Put on a podcast, or some music and enjoy the benefits.

Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier – National Health Service