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Home » 14 Benefits of Walking For Optimum Health

14 Benefits of Walking For Optimum Health

Benefits of Walking

Walking could be good for your health. It gives you more energy, makes your immune system stronger, helps you feel less stressed, and can also help you keep your weight in check.

Going to the gym and attempting to lift weights can be tough. However, if that feels overwhelming, try adding regular walks to your routine. It could help you lose weight by burning calories effectively.

In this review, we have shared 13 health benefits of walking to help you understand how and why you should combine walking into your routine.

Is walking good for you?

Walking may help you manage your weight by burning calories, strengthening bones and muscles, boosting the immune system, and supporting sustainable weight management. It could assist in fat loss, promote overall fitness, and improve insulin control.

Walking could enhance your mood and mental health by reducing stress and anxiety symptoms, boosting self-esteem, and even relieving symptoms of depression.

When you combine walking with your routine, it might help stimulate your creative thinking, enhance your problem-solving skills, and boost your overall productivity.

Benefits of Walking

14 Health Benefits Of Walking

  1. It May Promote Weight Loss

    Walking could help you burn calories more calories, possibly contributing to creating a calorie deficit necessary for weight loss. However, the number of calories burned depends on the speed, duration, and intensity of your walking. Walking could help reduce stress levels, which may prevent emotional eating and support overall health during weight loss efforts. It may increase metabolism, allowing your body to burn surplus calories even while resting.

  2. It May Improve Heart Health

    Walking is a simple yet effective way to reduce the chances of coronary heart problems by approximately 19%. It could help keep your blood vessels flexible and healthy, reducing the risk of atherosclerosis (hardening of the arteries) and improving overall cardiovascular function.

    When you walk, your blood flow increases throughout the body, including to the extremities. Improved circulation may help deliver oxygen and nutrients to tissues more efficiently, promoting overall cardiovascular health and reducing the risk of heart stroke and blockage.

    Walking regularly could also help raise HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels. It might reduce the risk of plaque buildup in the arteries, which might lead to heart disease and other cardiovascular problems.

  3. It May Help Manage Blood Sugar

    Taking a short walk after eating could help lower your blood sugar levels, especially when done consistently after each meal. Walking could improve insulin sensitivity, allowing your cells to better respond to insulin and effectively control blood sugar levels. It may reduce the possibility of insulin resistance, a common precursor to type 2 diabetes.

    Physical activity like walking may stimulate the muscles to take up glucose from the bloodstream for sustained energy. It could also help stabilize your sugar levels and prevent them from spiking after meals.

  4. It Could Help Relax Joint Pain

    Walking is a low-impact exercise that puts less pressure on the joints compared to high-impact activities like running or jumping. It could help strengthen the muscles around the joints and improve flexibility and motion, which may reduce joint stiffness and discomfort.

    Walking might promote better blood circulation, delivering oxygen and nutrients to the joints and helping remove toxins and waste products. Improved circulation may assist in joint repair and reduce inflammation, leading to reduced pain and swelling.

    When you engage in walking, it stimulates the production of synovial fluid, a lubricant that may help cushion and protect the joints. Thus, this lubrication might reduce friction between the bones and cartilage, resulting in smoother joint movement and less pain.

  5. It May Boost Immunity

    Walking could enhance circulation, allowing immune cells and substances to move more efficiently throughout the body. It may help the immune cells to reach areas of the body where they are needed to fight off infections.

    High levels of stress hormones could weaken the immune function, making you more prone to diseases. You may reduce your stress levels and support a healthier immune response by including walking in your routine.

    Walking and following a regular exercise routine could help strengthen the respiratory system, improving lung function and overall respiratory health.

    Stronger lungs are better equipped to fight off respiratory infections, such as the common cold or flu. You could boost your body’s ability to ward off illnesses by enhancing your respiratory health through walking.

  6. It Could Increase Energy Level

    Walking may increase oxygen flow through the body and can boost levels of cortisol, epinephrine, and norepinephrine – hormones that might help elevate energy levels naturally, potentially reducing fatigue.

    Walking could increase your heart rate and breathing, which may help deliver more oxygen to your muscles and brain. Thus, the oxygen boost by walking might leave you feeling more alert and energized.

  7. It May Improve The Mood

    Walking could help soothe stress and promote relaxation by releasing endorphins, the body’s natural mood lifters. It may act as a form of meditation in motion, allowing you to clear your mind and focus on the present moment.

  8. It Could Tone Your Legs

    Walking uphill engages muscles differently, targeting the quadriceps, hamstrings, and calves more intensely. It might help increase muscle tone and definition in your legs. Walking on uneven terrain could activate stabilizing muscles, further enhancing the overall strength of your lower body.

    To optimize leg toning benefits, consider alternating your walking routine with other cross-training activities like cycling or jogging. These activities may provide extra challenges to your leg muscles, promoting further strength and toning.

  9. It May Increase Cognitive Abilities

    Walking could enhance your cognitive function, including memory, attention, and creativity. It may help you make better decisions by improving your overall brain function. Walking can boost productivity by increasing energy levels and improving focus and concentration. Taking a walk break during work or engaging in walking meetings could help rejuvenate the mind and enhance overall work performance. Combining walking with your routine might enhance blood flow and oxygen supply to your brain, potentially helping you think clearly during challenging situations.

  10. It Might Strengthen Your Bones

    Physical activities like walking could help increase bone density, reducing the chances of fractures and osteoporosis. It could strengthen bones and may also benefit the joints.

    The low-impact nature of walking may help lubricate the joints, reducing stiffness and improving overall joint health. Regular walking could improve your balance and coordination, which may prevent falls and fractures, especially in older adults.

  11. It Might Slow biological aging

    Walking at a brisk or fast pace may lead to a significant decrease in the possibility of cardiovascular disease and cancer, suggesting its potential to slow biological aging.

    Research indicates that people who engage in brisk walking at a pace of at least four miles per hour experience a 24 percent decrease in the risk of overall mortality compared to those who walk at a slower pace. Meanwhile, walking at a faster pace may contribute to improved overall health, increased longevity, and a higher quality of life as you age.

  12. It Could Reduce Anxiety

    Walking could help decrease the production of stress hormones like cortisol while activating the release of endorphins, the body’s natural mood lifters. When you engage in walking regularly, you might experience relief from stress and calmness in the mind with reduced feelings of anxiety.

    Walking outdoors could provide an opportunity to connect with nature and practice mindfulness, which may promote relaxation and clear the mind of anxious thoughts.

  13. It May Promote Gut Health

    Regular exercise, such as brisk walking, may promote gut health by positively impacting the number and diversity of good bacteria in the digestive system. Walking could increase the abundance of beneficial bacteria, such as Bifidobacterium and Lactobacillus, while eliminating harmful bacteria in the gut. When you include walking in your routine, it could support better digestion, enhance your immune function, and improve your overall nutritional status.

  14. It MIght Improve Sleep Quality

    Walking could help reduce stress levels by releasing endorphins, which may promote relaxation and make it easier to fall asleep. Exposure to natural light during walking may help control the body’s circadian rhythm, promoting a healthy sleep-wake cycle. When you stay consistent with your walking routine, it could lead to more consistent and restful sleep patterns.

    Physical activity, including walking, can tire out your body, making it easier to fall asleep throughout the night. It may also help reduce restless leg syndrome and other conditions that might disrupt your sleep.

Tips to Maintain Safety While Walking

Staying safe while walking is essential for enjoying the benefits of this activity. Here are some tips to help you stay safe:

Choose Safe Routes: Opt for well-lit, populated areas with sidewalks or designated walking paths. Avoid poorly lit areas, especially at night, to avoid accidents or injury.

Be Visible: Wear reflective clothing, especially if walking during low-light conditions or at night. It might make you more visible to drivers and other pedestrians.

Stay Aware: Pay attention to your surroundings and also be aware of potential hazards like uneven pavement, obstacles, or approaching vehicles. Avoid using your phone or other gadgets or listening to loud music while you are out walking.

Follow Traffic Rules: If walking near roads or intersections, obey traffic signals, crosswalks, and pedestrian crossing signs. Make eye contact with the drivers before you attempt to cross the street to ensure they see you.

Walk Against Traffic: You should try to walk facing oncoming traffic so you could clearly see approaching vehicles and have more time to react if necessary.

Stay Connected: If walking alone, let someone know your route and estimated return time. Consider carrying a fully charged phone for emergencies.

Be Cautious at Night: If you are walking at night, use well-lit paths and consider carrying a flashlight or a headlamp to improve your visibility.

Dress Appropriately: Wear comfortable, weather-appropriate clothing and sturdy, supportive footwear to decrease the risk of slips, trips, and falls.

Must See:

How To Start Walking Practice?

If you have been sedentary or inactive, starting with a slow to regular pace for short periods and working towards achieving 30 minutes of brisk walking on most days can be beneficial.

  • Set Realistic Goals: Start with achievable targets and gradually increase them to avoid burnout and stay motivated.
  • Invest in Proper Footwear: Ensuring you have comfortable and supportive shoes could help prevent injuries and make your walking sessions more enjoyable.
  • Track Your Progress: You could also monitor the distance, speed, and time walked. This approach might help you stay accountable and motivated.

Frequently Asked Questions

  • Can Walking Improve Digestion and Promote Gut Health?
    Walking could improve digestion and promote gut health by assisting in the natural contraction of intestinal muscles, enhancing bowel movements, reducing bloating, and supporting overall gut motility for better nutrient absorption and digestive health.
  • Does Walking Help in Reducing Symptoms of Anxiety and Tension?
    Walking might help reduce symptoms of anxiety and tension by increasing endorphin levels, promoting relaxation, and improving mood. It could assist in stress relief, enhance mental focus, and boost self-esteem, contributing to overall emotional health and balance.
  • How To Ensure Safety While Walking Outdoors?
    Ensuring safety while walking outdoors includes wearing proper footwear, staying hydrated, following traffic rules, choosing well-lit paths, and carrying identification. Following these precautions may help reduce the risks and enhance your walking experience.
  • Can Walking Have Any Specific Benefits for Older Adults?
    Walking offers older adults numerous benefits, such as enhancing cardiovascular health, improving mobility, reducing the risk of chronic diseases, promoting mental health, and increasing longevity. It is a low-impact, accessible exercise that could positively impact overall health in older adults.
  • Are There Any Environmental Benefits Associated With Walking?
    Walking offers environmental benefits by reducing carbon emissions from vehicles, promoting sustainability, and connecting individuals with nature. It may promote mindfulness, reduce screen time, and support conservation efforts, contributing to a healthier planet.


Including walking in your routine is effortless as it does not require any heavy equipment or weight lifting.

You can increase your step count by following easy methods like parking your car away from your usual parking spot, so you get more steps of walking as you reach the car.

Taking stairs instead of a lift may help you move your body more, or ditching your motor vehicle for walking as you go grocery shopping.

Making these small yet effective changes in your routine could help you attain the benefits of walking.

However, refrain from exhausting yourself by engaging in too much walking. Always keep water or any fluid with yourself to replenish your hydration levels, as sweating caused during walking may cause dehydration.

Start with small walks to help your body adjust to this exercise. To keep your walking interesting, try to explore different walking routes in your area, like parks, trails, or local landmarks.

  • The details in this article are for informational purposes only and should not be considered medical advice.
  • It is not recommended to disregard/delay seeking professional medical advice or treatment because of what you read or accessed through this article.
  • The results may vary from individual to individual.
  • It is recommended to consult your doctor for any underlying medical conditions or if you are on any prescribed medicines before trying any tips.
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This project was supported in part by NSF Grant IIS-03-25867 (ITR: An Electronic Field Guide: Plant Exploration and Discovery in the 21st Century) and by the Washington Biologists' Field Club.
Any opinions, findings, conclusions or recommendations expressed in this material are those of the authors and do not necessarily reflect the official views, opinions, or policy of the National Science Foundation (NSF).