Walking is a simple, accessible way to enhance physical and mental health. For those of us like full-time office workers and students in FNP online programs who spend the majority of our day seated, walking is often recommended as an effective, manageable form of exercise that fits in well with a busy schedule. You may already be aware of how walking can help manage weight, boost energy, and strengthen muscles. But there are other more surprising benefits to walking.
While 10,000 steps is often cited as the ideal number of daily steps to take, research shows that walking even half of that can significantly benefit your health. So whether walking is already part of your routine or you’re just looking to get started, read ahead to see how you can take a step towards fitness.
Walking Strengthens the Heart
Walking for at least 30 minutes a day, five days a week can lower your risk of heart disease by about 19%. This benefit increases if you walk for longer or cover more distance. It can also help lower blood pressure.
And, if you walk for the recommended time, there’s a 30% lower risk of having a heart attack or stroke compared to those who do not walk regularly. Even increasing your daily step count by 500 shows a 14% lower risk of heart disease.
Walking Eases Joint Pain
If you thought walking was more likely to make you ache in your joints, you’d be mistaken. It is in fact beneficial for joint health. Taking regular walks boosts blood circulation to stiff areas, which in turn strengthens the muscles that support your joints, reducing strain and improving overall mobility.
Walking helps prevent disability and relieves arthritis pain. As well as strengthening the leg muscles, it also tones the abdomen. It is an effective way of building up endurance and overall fitness levels.
Walking Boosts Your Immune System
If you’re fed up with catching colds and flu in the winter, then walking could help you avoid them. Regular walking is linked to a stronger immune system and can reduce the risk of catching respiratory illnesses and other infectious diseases. Studies show those who walk regularly have milder symptoms even if they do catch a cold or the flu.
Walking Improves Your Mood
Even a small amount of walking can boost your mood and self-esteem by shifting feelings of depression, anxiety, and negativity. Double the benefits by finding a green setting and roping in a friend or two to join you.
Being surrounded by nature and having the sun on your face has a calming effect and having company can give you a sense of connection and an emotional lift. Walking also reduces the stress hormone cortisol helping to calm your nerves.
Walking Improves Your Sleep
Regular exercise helps you sleep better by boosting the effects of the sleep hormone melatonin. A study shows that those who walk daily have both a better quality and a longer sleep. The effects of walking can increase the deepest phase of sleep which is when the body and brain heal and restore.
But, exercising too close to bedtime is not advised as it could have the opposite effect and disrupt your sleep patterns.
How to Make Walking Part of Your Routine
Walking is more than just an everyday activity, it’s a way of improving your overall well-being. Walking not only improves physical health by strengthening the heart, easing joint pain, and boosting the immune system but also offers mental health benefits, like reducing stress, and improving mood and sleep quality.
Even a small increase in daily steps can have a beneficial effect. If you want to reduce arthritis pain, fend off colds, or simply improve your mental state and sleep patterns, walking provides the perfect solution. You don’t need to hit the 10,000-step mark to see benefits, you do what is right for you.
Incorporate walking into your routine gradually. If you commute, get off a stop early. Park your car further away from your destination. Find scenic routes or enjoyable podcasts to keep you company. Set realistic goals for step counts and duration.
Walking is accessible to all, it doesn’t cost anything (except perhaps a comfy pair of shoes) and it’s open to all fitness levels. All you need is some motivation and you can walk your way to wellness in no time.
