5 Wonderful Benefits of Walking

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

A walk is a wonderful form of exercise 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.

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.

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.


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.

Walking2Mental 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.

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.

Overall 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. 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.

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

What do you think? |
6 comments in this article's discussion
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Guess I'm looking for a little advice here. I have absolutely nothing against walking or any exercise for that matter. I used to be highly active when I was younger then became a very OCD gymrat at the age of 52. I was actually in better shape than I was at 21 at that point. However, I've been battling the physical challenge of permanent drop foot and weaker and non-working muscles on my left side from a major car accident when I was 26. I have pushed on through pain, knee hyperextension and other pain, and the challenges of weightlifting, modified CrossFit, high country hiking, snowshoeing, gardening and other yard work, and whatever else I could possibly manage. Now, not to mention the long term effects of cancer surgery (endometrial cancer plus lymphectomy) and chemo, at 60 yrs old my right side hurts almost as bad as the left from years of compensation and wear and tear. I'm quite sure my left foot has stress fractures since it hurts terribly if I walk even one mile or do light work in the yard for only an hour or so. I wear a spring type AFO on my left foot which helps the drop foot immensely. But consequently, I'm walking on a flat piece hard plastic. No matter the arch supports I've glued in or the gel cushioned socks I've worn, the osteoarthritis I have makes even a short walk not the fun it used to be. I've never, EVER, been a quitter or a wimp but I've nearly given up even trying to walk for exercise (but I DO) since I am SO tired of pushing through and dealing with constant pain. I can't get rid of the 40 pounds of extra weight no matter what I do! And I will NOT take anything but holistic meds/supplements. I eat VERY clean, a combo of Paleo and keto for the most part, and rarely cheat except for special occasions. Any suggestions on how to deal with the pain??? HELP!!

Jennifer Oeland

Barbara, I saw this post and I just wanted to commend you for how hard you have worked! I retired from physical therapy a year ago after an 18 year career, so when I hear your story, I know how hard you have worked! The effort and trials you have had to overcome has also predisposed you to arthritis due to the abnormal alignment of your joints. When muscles are strong, they do provide a lot of support, so if you lack that strength you then have to just rely on the joint structure and devices (the AFO) to keep you stable. My recommendation would be only perform short walks to your tolerance - never push that. A stationary bike would help because biking is incredibly lubricating for the joint. The synovial fluid is increased possibly helping to create more joint space. If you could safely get on a bike and then perform a strengthening program to keep your gluts strong, you might have some relieve. Bridging is an excellent exercise to keep your gluts and hamstrings strong. (you may need someone to help stabilize your left leg.) Since I don't know your level of severity, is there someone that can assist you safely onto the bike? Get on with the weak side first....get off the bike with strong side first.

Thank you for the compliments. As a physical therapist, I'm sure you have a good concept of what my situation is. Which is nice, for once. 🙂 The severity isn't really bad but it's not really good either. The hamstring and stabilizer muscles plus the adductor and abductors are still the weakest, as well as no muscle movement in the left foot whatsoever (well...maybe 1% if I try really hard.) I can easily get on and off a stationary bike but the recumbent worked better for me than the upright. The rowing machine was my favorite but probably the hardest on my joints. I no doubt did myself in with my "no pain, no gain" attitude, thinking that if I just kept active I would somehow get things finally working again. Learning to ride my Arab horse all over again so I could endurance race again was the biggest incentive! Instead, I just gave myself more pain and debilitated myself more quickly. But I'll never quit! And I will certainly do my best to take your advice about *shorter* walks. Thank you again!!

Jennifer Oeland

Oh my gosh! We have something in common...as I own an Arab gelding! Research and do a google search on hippotherapy! (Not therapeutic riding....it is much different) Hippotherapy has licensed PTs, OTs, and speech pathologists! That would be the best ever for you!!!! Some insurance plans would authorize it with a doctors order.

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Thanks for your reply. Your reasoning? Less acidity in the system?