What are the benefits of walking for exercise?

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Walking for exercise has some amazing health benefits! In fact, studies have shown that walking has the potential for both physical and mental health benefits. Although research is ongoing about the exact frequency, duration, and intensity needed to gain the most benefits, research on walking has demonstrated a myriad of potential physical and mental health benefits.

Physical Health Benefits of Walking

According to research, walking for exercise can result in –

Increased physical fitness, including strengthening muscle and bones, increasing endurance, and improving balance^8,26,28
Increased cardiovascular and pulmonary (heart and lung) fitness^8,28
Increased energy levels and reduced fatigue³⁰
Reduced risk of heart disease,^10,25stroke,^12,14and some cancers^20,23
Reduced risk and/or improved management of chronic conditions, including high blood pressure,^15,31high cholesterol,^10,31diabetes^{13,19,27,31,32} heart disease,^9,31 and joint and muscular pain and stiffness^16,26,28
Reduced body fat^10,26,28
Improved sleep,^11,29 including falling asleep faster,¹¹sleeping longer,¹¹ improved sleep quality, fewer sleep disturbances, and reduced need for sleep medications.²⁹(All of which play into both our physical and mental well-being.)

Mental Health Benefits of Walking

In addition to the physical health benefits, scientists are starting to uncover many mental health and cognitive benefits of walking for exercise. “Physical health problems significantly increase our risk of developing mental health problems and vice versa. Nearly one in three people with a long-term physical health condition, also has a mental health problem, most often depression and anxiety.”¹⁷ Walking can help –

Increase creativity²¹
Boost mood, which could include increased joviality, joy, vigor, attentiveness, self-confidence,^18,26and reduced negative “ruminating” thoughts of self (especially if walking outside in nature)³
Reduce fatigue³⁰and improve your mental alertness, energy, and mood¹⁷
Reduce risk of cognitive impairment,⁶improve memory,^5,24and prevent the deterioration of brain tissue as we age⁶
Increase blood flow to the brain,^1,7which may optimize brain function, and an overall sense of wellbeing during exercise¹
Relieve anxiety² and depression.^4,10,22

Noteworthy…

Some of the mental health benefits from walking may have a more immediate effect, which can be a great motivator to move more.

According to the Anxiety and Depression Association of America, “Psychologists studying how exercise relieves anxiety and depression suggest that a 10-minute walk may be just as good as a 45-minute workout. Some studies show that exercise can work quickly to elevate depressed mood in many people. Although the effects may be temporary, they demonstrate that a brisk walk or other simple activity can deliver several hours of relief, similar to taking an aspirin for a headache.”²

“Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. About five minutes of aerobic exercise can begin to stimulate anti-anxiety effects.”²

These immediate effects may be just what you need to sit less and move more!

Start your walking routine today. Join Walk Across Texas, Walk Through Texas History, or the 10-10,000 Challenge.

Infographic

Download the PDF or share the image below to help others learn about the benefits of walking for exercise.

Benefits of Walking for Exercise – Infographic (pdf)

View References

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