5 Wonderful Benefits of Walking

by Meenakshi Nagdeve last updated -

Health benefits of walking include good physical and mental health, protection from heart ailments, diabetes, and other types of chronic conditions. Further studies show that walking increases bone mineral density and prevents the condition of osteoporosis.

Physical activity helps in ensuring healthy being. A walk is a wonderful form of exercise and physical activity for the body. This workout doesn’t cost you anything and it can fit into everyone’s lifestyle. However busy you may be; a brisk walk around your place of work or at home can prove to be a highly beneficial exercise. [1] [2]

The health benefits of walking include an overall improvement of your health and a reduction in excessive body weight. According to the US Dept of Health, it has helped to reduce the mortality rate amongst various age groups. [3]

Health Benefits of Walking

Walking is a mandatory exercise for human beings. The more you walk, the better it is for your well-being. Some of the various health benefits are as follows:

Weight Control

A short brisk-paced walk is all that you need to reduce your excess calories and fats. Walking aids in balancing the excess calories gained through eating. A one-mile walk can burn up almost 100 calories of energy.  Therefore, walking at least 3 to 4 km in a day, 3 times a week, can make you slimmer by a whole pound.

According to an article published in The Americal Journal of Clinical Nutrition, walking not only aids in increasing weight loss but also helps maintain optimal weight and health. [4]


Daily walking can keep you fit and healthy for a long time. It aids the normal functioning of cardio-respiratory organs and considerably increases your body’s power. Regular brisk walking for 30 minutes a day can help you stay slim and in robust health. It is the ultimate option, but it should not overexert you; you can build up to faster paces as you become used to the consistent exercise.

Walking is also beneficial in improving the physical health of older adults. In a 2019 research study, 123 older adults (age – 60 years and older) underwent a 12-week pole walking program. The results of the study showed an improvement in the strength of the upper and lower limb and physical capabilities of older adults. [5]

A couple walking in a park, holding hands

Walking is a great way to improve or maintain your overall health. Photo Credit: Shutterstock

Mental Health

We all know that walking does wonders for the physical body. What about mental well-being? It is also beneficial for your mental attitude as well. It elevates your mood, reduces depression, and lowers stress levels, in addition to improving your confidence and self-esteem. [6]

According to a 2019 study, walking in a forest helps in providing physical and mental relaxation in young women. [7]

Group walks or with friends helps you maintain good social contacts. A walk through good, lush greenery would definitely lift your spirits and keep you fresh all day long.

Heart Health

Medical research and studies indicate that walking lowers high blood pressure and high cholesterol, thereby reducing the risk of strokes and other heart-related problems. According to MedlinePlus moderate walking is amongst the exercises that help strengthen your heart. [8] [9]

Postmenopausal Health

A 2002 study suggests that walking may help reduce the risk of developing cardiovascular ailments in postmenopausal women. [10]

Overall Health

Walking may help prevent further progression of diabetic foot ulcers as observed in a 2006 study published in Diabetologia [11]

It is best for mental fitness and assists in flexible weight control. Walking is good for increasing bone density and preventing chronic osteoporosis. It also restricts other illnesses and boosts the immunity of the human body.

A good walk makes you sweat and releases toxic waste from the body, making your skin glow with health and vitality and clearing out your system of unhealthy components.

It also helps protect against various chronic diseases such as cancer. According to a study conducted by the American Cancer Society, those women who walked for more than 7 hours per week had a lower risk of developing breast cancer than those who walked for 3 hours or less per week. [12] [13]

An infographic on health benefits of walking

Daily walks help in maintaining good health. Photo Credit: Shutterstock

Walking to Stay Fit

Walkers are less prone to falls and bone injuries, as their bones are strong and can sustain injuries. They have a more flexible body and good muscular movements, providing them with better balance and general abilities. [14]

Adults who remain physically active and do brisk walking in their early 50s have a reduced risk of heart problems, diabetes, and high blood pressure. [15]

Also, women regularly going for walks are less prone to heart diseases and diabetes, as recommended by the British Medical Journal.

Note: Just make sure to do a warm-up and stretching exercises before starting to walk as that helps improve flexibility.

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About the Author

Meenakshi Nagdeve, Co-Founder, Organic Facts is a health and wellness enthusiast and is responsible for managing it. She has completed the Nutrition And Healthy Living Cornell Certificate Program, Cornell University, US. She holds a Post Graduate Diploma in Management from IIM Bangalore and B. Tech in Metallurgical Engineering and Materials Science from IIT Bombay. Prior to this, she worked for a few years in IT and Financial services. An ardent follower of naturopathy, she believes in healing with foods. In her free time, she loves to travel and taste different types of teas.

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