I love to walk. We go on family walks, often playing Pokémon Go, or scavenger hunting to keep the kids happy. Me and Jim go for walks while the kids are at school, and if I haven’t managed to get out for a run, I’ll go for a walk after dinner.
I’ve been doing this for quite a long time and can be a bit of a slave to my Fitbit. But, in lockdown, these daily walks became incredibly important.
One of the best things about walking is that it’s free and easy. If you are going to walk longer distances, it’s certainly worth investing in good walking boots or at least trainers, and if you want to walk all year, you’ll need warm clothes and waterproofs. But, there’s no need for gym memberships or fancy equipment.
Yes, long walks out in the country are lovely, but you can just walk out of your front door. My evening walks are often just around local estates, or up to our local shop. There’s still plenty of benefits.
Here’s a look at 7 of the health benefits that come with regular walking.
Disclaimer - I'm not a trained professional. Any advice is just that. This post is based on my experience. Please consult a doctor before undertaking any new exercise, or if you have any concerns about your health or wellbeing.
A Big Mental Health Boost
For me, one of the biggest advantages of walking is the mental health boost.
When I walk with the kids, we talk. Even if we’re playing a game, we all spend time together and we talk properly without distractions. They are more likely to tell me about their worries and concerns when we’re moving, outside of the home.
When I’m on my own, sometimes I take the time to think, but other times I listen to podcasts or audiobooks and just appreciate the time alone.
Getting some time for yourself is great, and using it to burn some calories and stretch your muscles boosts your mood and lifts your energy levels.
Weight Management
I used to be that person that would eat everything and never gain weight.
Then, I hit 30. Now, unless I keep things in check, I gain weight very quickly. I can’t diet. I love food and drink, and I love eating whatever I want without calorie counting.
So, I exercise.
Walking can be a great way to lose weight. But, remember, the longer you walk, the faster you walk, and the more challenging your walks are, the more calories you will burn. You might struggle to lose weight with a gentle 20-minute walk on the flat.
For me, walking is more maintaining my weight than losing.
Walking Builds Lower Body Strength
Walking can also help to build strength in your legs, feet, glutes, hips and even your core, back and obliques. Again, incline and speed play a part. A more challenging walk builds more muscle, but any movement will help.
I actually find that a long walk with varied terrain and steep hills makes my bum ache more than a fairly speedy 5k run on a flat surface.
This increased strength supports other cardio activities, boosting your performance and power, and can help you to improve your posture.
Increased Cardiovascular Fitness
Walking gets your heart beating faster, and again, the harder you are working, the greater the effects. Regular walking, especially at pace, pushes your heart rate, improving your cardiovascular health and helping you to build greater stamina.
This improves your fitness levels but also decreases your risks of a massive range of health issues.
A Boost to Circulation
I’ve got terrible circulation. In the cold weather, I’ve often got blue hands and feet.
I’ve also got horrible varicose veins in my legs.
Walking is a fantastic boost to your circulation. I try to get up every hour and walk around when I’m working, but a longer walk is ideal.
Improved Balance
Lower body and core strength are important for good balance. So is the practice of being on your feet and moving more. Regular walks can help you to improve your balance, reducing the risks of falls and dizziness, especially as you get older.
Joint Protection
Building leg muscles means that they can better support your hip, knee and ankle joints. Walking also increases blood flow to the cartilage around your joints, helping to cushion and protect your bones and lubricate your joints, reducing stiffness and inflammation.
Other benefits to walking include increased energy levels, improved immune system responses, decreased risk of injuries, diabetes, heart disease, high blood pressure, better sleep health and more. Sounds good, right? Walking for just 30 minutes a day can have a hugely positive effect on your health and wellbeing.