Walking Can Change Your Life

(Research Article)

The simplest, yet only of the most powerful forms of exercise is literally only a few steps away from you!

Walking can change your life.

This uncomplicated movement offers many health benefits, both physically and mentally, to people of all ages around the world! It has a low impact on your joints, is free of cost, and exists as an easy way to improve and maintain your overall health and wellbeing. As a result, your muscles will become stronger, your mood will begin to improve, and your risk of chronic diseases will start to fade away. With little to no equipment involved, walking is easy-going and can be completed at your very own pace.

While some people love to go to the gym and lift weights, physical activity doesn’t always need to be complex; it can be completed right where you are. Walking is something that we do every day out of habit, to get from one place to another.

According to the CDC, more than 145 million adults now include walking as part of a physically active lifestyle. With just 30 minutes of brisk walking every day, numerous health benefits will come flooding in, even if you don’t necessarily see them right away.

Here are 10 ways in which your body responds to walking:

1. Stronger Heart

Walking helps decrease the risk of heart disease by bringing up your heart rate. The higher your heart rate, the better the blood circulation is in your body. This allows your blood pressure to be lowered, which overall helps strengthen your heart and allows it to have greater efficiency. Coronary heart disease occurs when your coronary arteries become narrow due to the gradual build-up of a fatty material called atheroma within the walls. These arteries are known for supplying your heart with oxygen-rich blood, but your arteries may not get enough of this blood if they become too narrow. Aerobic activity, such as walking, for 30 minutes a day improves cardiovascular health!

2. Strengthen Bones and Muscles

Walking has been shown as an easy way to stop the loss of bone mass, especially for those individuals who have osteoporosis. Osteoporosis is a disease in which the quality of bone is reduced and the risk for a fracture is generally increased over time. Weight-bearing exercises are exercises that are done while on your feet, and walking is a simple way to help build up that bone density. It also helps tone your legs, as well as strengthen your abdominal muscles. Your arms will acquire a good workout too if you pump them back and forth while you walk at a fast pace.

3. Burn Calories

When it comes to nutrition, calories allude to the energy that people get from the food and drinks they consume. Walking can help you burn calories, which overall aids in maintaining or losing weight. Caloric burn will look different for everyone because it depends on your own weight, distance traveled, walking speed, and environment. A calorie calculator can help give you an estimate on your own caloric burn!

4. Improves Lung Function

As you start to walk faster, your breathing rate will start to increase. This allows the oxygen in your body to travel faster throughout the bloodstream and help to eliminate waste products. Your lungs are depended on for the exchange of oxygen and carbon dioxide, which allows the brain and heart to remain healthy. Walking outdoors can also help improve the health of your lungs as you breathe in the fresh air.

5. Improves Immune Function

Going on walks can help protect you during cold and flu seasons. The number of your body’s feel good chemicals will begin to increase and help your body fight against diseases. One study found that walking at a moderate pace for 30 minutes a day had 43 percent fewer sick days and upper respiratory infections. Those adults who did get sick were found to have their symptoms lessened compared to those who were inactive.

6. Reduce Risk of Other Chronic Diseases

Walking has a big impact on reducing the risk of cardiovascular diseases, but it also has a great effect on decreasing the risk of other chronic diseases such as diabetes and cancer.

• Diabetes: Diabetes is a disease that happens when your blood sugar, also called blood glucose, is too high. Walking has been shown to help lower fasting blood sugar, which helps improve insulin levels in the body. When you walk, your muscles are in action and use more glucose in your blood. Overall, this lowers the blood sugar levels over time.
• Cancer: Cancer is the uncontrolled growth of abnormal cells in your body, and women who walk daily could reduce their risk of breast cancer to almost 54%. Men who had regular exercise lowered their risk of prostate cancer compared to those who had no physical activity.

While there are many physical benefits to walking, research shows that it also has a big impact on your mental health.

7. Improves Mood

Walking releases natural painkilling endorphins in the body, which helps the reduction of depression and anxiety, as well as boosts your self-esteem. Walking has also been shown as a time to help clear your head and aid in creative thinking. Psychologists have even found that a 10-minute walk may be just as good as a 45-minute workout when it comes to improving mood and reducing the symptoms of anxiety. A study found that just 12 minutes of walking resulted in an increase in concentration, energy, and self-confidence versus the same time spent sitting.

8. Improves Energy and Sleep

Since walking increases the oxygen flow throughout the body, it is shown to be a more effective energy boost when you’re tired instead of grabbing a cup of coffee. There are certain hormones in the body that help raise energy levels, which include epinephrine, norepinephrine, and cortisol. These levels can be increased with just a short walk! Walking has been shown to help boost your daytime energy levels by helping you sleep better at night. Walking also helps adults with chronic insomnia fall asleep faster and longer. Even the natural light outdoors helps stimulate a strong circadian rhythm, which promotes healthy sleep. 

9. Feel Younger

As you grow older, you might begin to experience pain or stiffness in joints after standing up. Walking is considered a good way to battle this discomfort because it helps strengthen the muscles that support those joints, especially around your knees and hips. Arthritis is the swelling and distress of your joints, which tends to worsen with age. Research shows that walking 5 to 6 miles a week can help prevent arthritis and allows for more movement in your joints!

10. Increase Life Expectancy

Research has shown that a quick walking pace for 30 minutes a day is a good pointer to a person’s overall health and wellbeing! Adults in their 50s and 60s are 35% less likely to die over the next 8 years than those who were shown to not walk regularly.

It is important to remember that it is never too early or too late to work towards being the healthiest you!

Walking is a great way to begin and is considered the most popular aerobic physical activity. To get started, all you need is a good pair of sturdy shoes, a simple route, and a step goal that is appropriate for you at your age and fitness level. Some other things to keep in mind:

• Remember to stretch before exercising to help keep your muscles flexible and strong
• Drink plenty of water before and after exercise to stay hydrated
• Make sure to walk in areas that are well-lit and selected for pedestrians
• Walking with a friend allows for great conversation and accountability
• Set realistic goals: The Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity- that includes walking for 30 minutes 5 days a week
• A good way to measure how much you walk is the use of a pedometer
• Research shows that more than 6 in 10 people walk for transportation or for fun, companionship or exercise

Overall, physical activity doesn’t need to be vigorous in order to improve your health and overall well-being. So today, when you stand up and are ready to move forward, just remember:  

Walking can change your life!