Walking for Better Health
Many people dismiss walking as being an easy excuse for exercising. But there are several benefits of walking, most of which are actually the same benefits we get from high-impact workouts and activities. Walking can certainly be considered to be exercise, as long as it is done consistently.
Physical Benefits
Like the more strenuous physical activities, walking is also a great way to strengthen our hearts and lungs. The increase in cardio fitness can lower high blood pressure and cholesterol, leading to a reduced risk of heart disease and stroke.
Walking can also help in weight management and blood sugar control, which are both critical factors in preventing and managing diabetes.
The increase in mobility also helps strengthen bones, increase muscle strength and endurance, and improve balance.
Mental Benefits
Aside from our physical well-being, our brains and mental health are also improved just by walking, and for most of us, the mental effects of walking are actually more immediate than the physical gains.
Walking is an effective mood booster. One study found that just 12 minutes of walking can increase a person’s vigor, self-confidence, focus, and positivity, compared to the time spent sitting.
Taking a walk in nature is also a proven way to reduce unhelpful ruminating over negative emotions and experiences, leading to a lowered risk of depression.
Another study found that a 10-minute walk outdoors can be as effective as a 45-minute workout in relieving symptoms of anxiety and depression. Creativity also gets a boost from walking.
It has been stated that creativity is a way of divergent thinking, which is a thought process that explores many possible solutions to generate creative ideas. Therefore, walking can make us creative by helping our brains open the free flow of ideas.
Walking can also help improve memory and prevent brain tissue deterioration which is crucial in keeping our brains healthy as we age.
Walking and Weight Loss
Many people have written off walking as an effective way to lose weight. But consistent walking can help you burn fat and shed some pounds. Aiming for the right heart rate zone is the key to losing weight by walking.
Walking just for an hour a day is confirmed to be an effective way to burn calories and lose weight.
One study showed that after six months of daily brisk walking, moderate-weight women lost an average of 17 pounds and almost 10% of their body weight.
The participants of the study gradually increased the duration of their walks to reach one hour per session. However, weight loss only came in once they reached at least 30 minutes of walking daily. This result showed that weight loss is directly correlated with the duration of the walk.
Another study compared obese women who walked with women who didn’t do any brisk walking at all. The women who walked three times a week for 50 to 70 minutes lost an average of six pounds compared to women who didn’t walk and did not lose any weight.
Similar to any kind of weight-loss program, our diet should complement consistent brisk walking for us to see results. Walking can be more effective when paired with a calorie-restricted diet.
Studies show that restricting our calorie intake by at least 500 calories a day and walking for 4 hours per week at a brisk pace is much more effective for losing weight than merely lowering the number of calories we take in.
