8 Health Benefits Of Walking Every Day

Making an effort to stay in shape is the best thing you can do for your body and mind. Going to the gym or running five kilometers a day may sound like a hassle, but everyone can stay fit by walking every day. Regular walks are the simplest form of exercise that brings numerous benefits to your health.

Aside from improving your mental and cardiovascular health and aiding in weight loss, walking regularly can be a great way to get some fresh air into your lungs and get some much-needed vitamin D from direct sunlight. Even just getting out of your home and moving around can be enough to improve your mood and well-being.

These are eight benefits of walking that you may experience. If you walk even just 30 minutes each day, you’ll start to experience improvements in your physical and mental health. Walking is recommended by the Mayo Clinic as a low-impact exercise, and it is bound to benefit you in the following ways:

1. Improves mental health: One of the main benefits of walking is improving your mood. According to the Mayo Clinic, walking can help improve symptoms of depression and anxiety.
2. Effectively aids in weight loss: Researchers at Harvard Medical School found that walking regularly can reduce the effects of 32 obesity-promoting genes in the human body.
3. Decreases the risk of certain cancers: Two studies from the American Society for Clinical Oncology showed that walking three hours a week can reduce the risk of dying from breast or bowel cancer by half.
4. Helps to boost your immune system: Walking at least 30 minutes a day was shown to increase the level of cells in the body’s immune system in a study done at Appalachian State University in North Carolina.
5. Can be effective in preventing diabetes: The American Diabetes Association states that “aerobic exercise helps your body use insulin better,” and this can include a daily brisk walk after meals.
6. Reduces cravings for sweets and the need for “stress eating”: Studies from the University of Exeter found that walking for just 15 minutes can help curb cravings for sugary foods. It was also found to reduce cravings during stressful situations.
7. Highly benefits cardiovascular health: One of the benefits of walking is promoting heart health. A study from the Harvard Medical School found that walking roughly 20 minutes a day can reduce the risk of heart disease by 30%.
8. Helps with mobility into advanced age: A study by the American Medical Association concluded that one of the greatest benefits of walking is that it promotes better physical health in people aged 70 to 89. Those who got regular exercise in their younger years dramatically decreased their chances of having any physical disability.

Is Walking 30 Minutes A Day Enough Exercise?

When most people think about fitness, the first thing that comes to their mind is a vigorous exercise routine over a long period of time. Luckily, this belief couldn’t be further from the truth! The benefits of walking for 30 minutes a day include reducing your body fat, strengthening your bones and muscles, and improving cardiovascular health. 

Even if you find it challenging to take a 30-minute walk at one time, you can divide it into three bouts of 10 minutes per day. This way, you can gradually build stamina for longer walking sessions.

If the purpose of your exercise routine is weight loss, you will probably need more prolonged and intense physical activity than 30-minute daily walks. Additionally, staying in shape will require more exercise as you age. Therefore, if you have enough time and energy, scientists recommend moving for more than 30 minutes a day. 

Is Walking 1 Km A Day Good For Weight Loss?

Walking 1 km a day is a solid starting point for your mild exercise routine. This level of physical activity can help you establish a consistent physical activity habit. By walking 1 km every day, you can accustom your body to regular exercise and reap important long-term benefits in terms of weight loss. Obviously, listening to your body signals is essential in this process. Make sure you take breaks when needed because pushing your boundaries too hard can result in injuries and burnout. 

Since walking is a relatively passive activity, you should combine distance with time to burn many calories. If you aim to lose a considerable amount of weight, walking 1 km in around 8 minutes can help you burn 100 calories. 

Depending on your specific physical shape, a weight-loss journey focused on daily walks may be a slow burn. However, sticking to this exercise routine is generally beneficial for your physical and mental health. Walking 1 km a day can boost your metabolism, strengthen your muscles, and improve cardiovascular health. Furthermore, it can improve sleep quality, reduce anxiety, and boost overall energy. 

Benefits Of Taking A Morning Walk

By taking a walk first thing in the morning, you tick the most important goal off your daily to-do list - your fitness. Here’s what morning walks can do to your body and mind:

• Enhance your mood - Spending time in nature to enjoy the fresh morning air sets the mood for a happy and fulfilling day. Morning walks help you retain a positive attitude throughout the day and manage your everyday challenges with a smile. 
• Increase your productivity - Morning walks can increase your energy levels and make you more productive. Light physical activity in the morning improves your focus and helps you achieve your full potential regarding your work tasks. 
• Improve your posture - Most of us spend hours sitting at work or school without paying attention to our posture. Walking in the morning with your head held up and your shoulders back can strengthen your core muscles and improve your posture.