Don’t underestimate the power of walking. Even though it’s less demanding and less intense than other aerobic workouts like running or HIIT, it’s still incredibly effective.
“One of the biggest misconceptions about walking is that it is not an effective weight loss tool and that it requires a lot of time and effort for minimal results,” says Keri Peterson, MD. I say. But the truth is that walking can help you lose weight, among several other great benefits in life. And you can start reaping the benefits in just 30 minutes a day, she added.
But walking isn’t just effective for weight loss. “Research shows that walking regularly can reduce your risk of high blood pressure, high cholesterol, diabetes, and heart disease,” Dr. Peterson says.
However, to achieve these results, you need to take more steps than usual. “Many of us get stuck in what we call a walking rut,” says Michele Stanten, ACE-certified fitness instructor, walking coach, and author of The Walking Solution. We get fooled into taking the same steps every day and don’t realize that even just a brisk walk around the neighborhood can have a positive impact on our health.
Even better? “Try walking on hilly terrain, varying the incline and increasing or decreasing your pace during your walk,” says Dr. Peterson. This increases the intensity of your workout. You can combine high and low intensities to improve your aerobic fitness.
If you’re still on the fence about walking and how good it is for you, here are 10 benefits of walking that are backed by science and experts. The sooner you start walking (in sneakers with arch support, of course!), the sooner you can start enjoying these big perks of life.
1. Walking makes me feel good.
Feeling a little depressed lately? Lace up your shoes and get moving! According to a 2019 JAMA Psychiatry study, walking for an hour a day can reduce your risk of depression. Researchers actually found that increasing physical activity, such as walking, reduced the odds of developing depression by 26 percent. “Intentionally moving your body in gentler ways throughout the day, whether it’s walking, stretching, climbing the stairs, or doing the dishes, can have a positive impact on your mood,” study author Carmel Choi told Harvard Health. There is a possibility that it will be given.”
2. Can enhance creativity.
The next time you find yourself in a mental rut thinking of ideas, take a break from social media and take a walk around your neighborhood. According to a 2014 study published in the Journal of Experimental Psychology, Learning, Memory, and Cognition, going for a walk may actually improve your creativity levels. Researchers observed 176 students performing a series of tasks while sitting and walking. And they found that walking can improve a person’s creativity by 60 (!!) percent.
3. Walking burns calories and helps you lose weight.
Dr. Peterson explains that walking briskly with your arms (yes, pumping your arms is good!) recruits several muscles in your upper and lower body, which helps burn calories. Masu. “If you can vary your pace with more intense incline walks or brisk walk intervals to get your heart rate up, you’ll also burn more calories,” she says. If weight loss is one of your fitness goals, aim for 15,000 steps per day, seven days a week, Hannah Davis, CSCS, previously told Women’s Health.
4. Walking promotes heart health.
A 2018 observational study published in the Journal of the American College of Cardiology that analyzed more than 90,000 participants found that walking for at least 40 minutes (average or brisk!) two to three times a week can help menopause It was found to be associated with a lower risk of developing heart failure later in life. woman.
5. Walking strengthens your muscles.
Don’t rely solely on weighted exercises to build, strengthen, and tone your muscles. Just like running, you can train your muscles while walking. It’s especially helpful if you’ve never been much of a walker, or if you increase the intensity by varying speed, incline (head for the hills!), or resistance (like ankle weights). . . “Walking uses a lot of leg muscles,” Peterson says. This includes the thighs, buttocks, calves, and ham areas.
6. If you are pre-diabetic, it may reduce your risk of diabetes.
If you’re already on the verge of diabetes and are looking for ways to reduce your chances of being diagnosed with diabetes, go for a brisk walk. In a 2016 study conducted at Duke University, researchers compared participants who briskly walked or jogged 13.8 miles per week for six months with prediabetes. In fact, participants who walked improved their glucose tolerance by about six times compared to those who jogged.
7. You may sleep better at night.
Haven’t been catching enough Zzzs lately? Taking a walk might help you sleep better at night. In a small observational study published in the journal Sleep Health, researchers found that adults who spent more time walking during the day slept better at night. And those who averaged the most steps over the study period reported significantly improved sleep compared to those who walked the least.
8. Walking can boost your immunity.
It may come as a surprise, but walking can actually give your immune system an extra boost, which could be helpful this cold and flu season. Professor Peterson nods to a 2011 study published in the British Journal of Sports Medicine. The study showed that among the 1,000 participants in the study, those who walked at least 20 minutes a day, five days a week, had 43 percent fewer sick days than those who exercised. Less than once a week. And those who did get sick had a shorter period of illness and milder symptoms.
Even better, more recent research supports the immune-boosting effects of walking. A 2018 study from BMC Public Health found that adults who walked at least three times a week had a 26 percent reduced risk of developing one or more colds.
9. Walking may increase your overall lifespan.
But speed is important. According to a 2019 Mayo Clinic Proceedings study, people who walk faster actually live longer. Researchers recorded the self-reported walking speed and body mass index (BMI) of more than 400,000 participants and followed them for nearly seven years. More than 12,800 people died during this period, and they used this data to estimate the life expectancy of the cohort. The researchers were able to confirm that, despite their BMI, people who self-identified as fast walkers lived longer than those who self-identified as slow walkers (average lifespan of 87 to 88 age vs. 72 to 85 years).
In addition, the study also showed that women who walk fast (women who walk at least 4 miles per hour) may have a 15-year increase in life expectancy compared to women who walk less than 3 miles per hour. And for men, the increase can reach up to 20 years. So grab your partner and start walking together.
10. It can suppress your appetite.
If you’re a late-night snacker (*raises hand*), you’ll be especially impressed by these walking benefits. A 2015 PLOS One study found that walking briskly for 15 minutes instead of being sedentary may reduce your desire for sugary snacks.
Alexis Jones is an editorial assistant at Women’s Health and writes on a variety of topics including life, health, sex and love, relationships, and fitness for WomensHealthmag.com, as well as contributing to print magazines. She has a master’s degree in journalism from Syracuse University, lives in Brooklyn, and proudly hates avocados.
