I’m a walking junkie – I probably take about three walks a day on average.
Maybe I’m crazy, but I find that getting fresh air, moving, and observing my beautiful green neighborhood helps me feel renewed and refreshed. And apparently, there are several health benefits to walking as well!
Here are just a few of them:
- Good cardiovascular exercise.
Walking can help lower blood pressure. In a Framingham Heart Study, participants showed a blood pressure about 0.45 points lower for every 1,000 additional steps they took.
Also, a study presented at the American Heart Association’s Epidemiology, Prevention, Lifestyle & Cardiometabolic Health Scientific Sessions 2023 found that for older adults, every 500 extra steps taken helps decrease the risk of lifestyle diseases.
- Reduce stress and improve mood.
A 2018 study published in the National Library of Medicine found that a 10-minute session of brisk walking (or meditation) can decrease feelings of anxiety and depression and improve creativity.
Furthermore, a 2022 study showed a decrease in amygdala activity in participants who took an hour-long walk in nature.
The scientists measured stress-related brain changes in 63 healthy participants who walked in either an urban environment or natural (forest) environment. Those who walked in the natural environment showed decreased amygdala activation, and those who walked in the urban environment exhibited stable amygdala activity levels. This suggests that walking in natural surroundings can offer stress-reducing benefits.
- Improve muscle strength and endurance.
According to VeryWellHealth, walking can help you increase lean muscle mass and burn excess body fat.
Plus, it helps you work several lower leg muscles, such as your calf muscles, hamstrings, and quadriceps.
- Can be a fun solo OR social activity.
Whether you need some quiet time to decompress or a companion to confide in, walking can be a great opportunity for either. When walking, you can choose to either go alone and observe the streets around you, or you can invite a friend or loved one to join you.
Even walking with your family can be a fun option. According to Better Health Channel, scheduling a family walk can be an excellent way to turn walking into a family bonding activity.
- Improve immune system.
According to Harvard Health, a study of 1,000 men and women found that those who walked 20 minutes a day five days a week ended up taking 43% fewer sick days than those who exercised only about once a week. So, by walking daily, you can walk off those pesky flu bugs, too!
These are some of the many health benefits you can reap from walking. Did I miss any? Leave a comment down below if you have any tips, suggestions, or additional benefits related to walking.
All the best,
Adriana
Reflect and Nourish 
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