Going for regular walks is one of the simplest yet most effective things you can do for your health. Often overlooked in favor of more intense workouts, walking delivers some powerful benefits that can help prevent disease, improve mood, and increase longevity.
The best part? Anyone can do it regardless of age, fitness level or budget. Read on to learn more about why you should make walking a regular part of your routine.
It Lowers Disease Risk
Adding more steps to your day is an easy way to significantly reduce your risk for chronic illnesses down the road. Research shows that walking helps:
Prevent Heart Disease and Stroke
According to a meta-analysis in the British Journal of Sports Medicine, walking just 20 minutes per day can slash cardiovascular risk by 30%. Studies show it reduces blood pressure, cholesterol and body weight – all major controllable risk factors.
Lower Cancer Risk
A longitudinal study of over 70,000 postmenopausal women found that just one to three hours of walking per week resulted in a 14% lower risk of breast cancer. For women who walked four or more hours per week, the risk dropped by as much as 25%.
Improve Blood Sugar Control
A review in Diabetologia highlights that walking after meals is an effective way for people with diabetes to lower blood sugar when done several times per week. This can reduce reliance on medication over time.
Boost Immunity
Walking outside exposes you to more natural microbes and sunlight, both of which enhance immune function. One study found that forest walks boosted the activity of anti-cancer proteins by 50% compared to city walks.
It Enhances Mood and Mental Health
Physical activity stimulates feel-good neurotransmitters in the brain like serotonin and dopamine. Going for regular walks can lift your spirits when you’re feeling down and serve as an effective stress reliever. Research confirms walking:
Relieves Anxiety and Depression
A randomized trial published in The British Journal of Sports Medicine had stressed individuals either rest indoors or take a walk in nature. The walking group reported feeling less depressed and had lower heart rates after only 30 minutes.
Boosts Creative Thinking
Walking away from a problem activates the prefrontal cortex – allowing for more creative solutions. Studies show walking boosts convergent and divergent thinking performance. So when you feel stuck, go out for a quick 10-minute walk.
It Can Complement Medications
While walking cannot replace all medications, increasing steps per day may allow for lower reliance on certain prescriptions over time. For example, research shows that walking helps improve cardiovascular health, potentially reducing the need for related medications.
Some companies like BuzzRx offer discounts on certain prescription medications, which could provide some savings for those working to improve their health through increased physical activity. However, the specifics of these discounts vary, so it’s important to consult a pharmacist to understand the details.
Walking more each day may help complement medications for some conditions, but any changes should be discussed with a healthcare provider.
It Slows Aging and Extends Longevity
The benefits of walking stack up over time – slashing disease risk while keeping you functionally fit and independent. Studies confirm walking is one of the best ways to stay vibrant at any age:
Prevents Loss of Muscle Mass
Most age-related muscle loss is due to inactivity rather than the aging process itself. Several studies demonstrate that walking preserves lean body mass so seniors can maintain strength for daily activities.
Boosts Life Expectancy
One study tracked over 65,000 women and found that as little as one hour per week of casual walking extended life expectancy by five to six years for postmenopausal women compared to inactive peers. More astonishingly, women who walked over two hours per week lived on average 10-14 years longer.
Wards Off Cognitive Decline
A meta-analysis of 26 studies published in the British Journal of Sports Medicine indicates that higher physical activity levels can eliminate up to 26% of cognitive decay as we age. Walking was specifically shown to boost blood flow and connections in the brain.
The Takeaway
You don’t need fancy equipment or a gym membership to reap major health rewards. Taking regular 30-60 minute daily walks – preferably in nature – provides outstanding benefits ranging from disease prevention to better mental wellbeing.
Aim to start slowly and work towards 10,000+ steps per day. Tracking progress using a fitness device can serve as an extra incentive to keep hitting new milestones. As the research shows, committing to walk every day delivers compounded returns over the long run – ensuring you not only live longer but live better.
