For many of us, walking plays a critical role in going about our day - but are we making the most of it? Walking is cheap, simple, effective and offers numerous benefits for our overall health and well-being. Improvements in cardiovascular health, weight maintenance, muscle and bone health, and mental well-being are all up for grabs.
Not so long ago, we were always told that 10,000 steps a day was the magic number. However, a 2023 study (1) suggests that walking up to 8,000 steps consistently (3 days or more) also offer reductions in all-cause (death from all causes) and cardiovascular mortality (death from cardiovascular diseases).
Specific cardiovascular health benefits include improved blood circulation (supporting blood, oxygen and nutrient supply to the body), and strengthening the heart muscle (assisting with blood pressure management). This results in a reduced risk of heart disease, and stroke.
Walking can help reduce stress levels by promoting the release of endorphins (natural mood-boosting chemicals in the brain). Getting your steps in outside can have a calming effect on the mind, reducing anxiety and improving overall mental well-being. Recent studies have found walking (2) and other aerobic exercise (3) to assist in the management of depression (2), anxiety and stress (3).
Walking is also beneficial for supporting muscle strengthening and maintaining healthy joints - specifically around the hips, knees and ankles. Although, these particular benefits are amplified by the addition of regular strength training.
Parting words
In conclusion, walking offers a wide range of benefits for our health – from improving cardiovascular fitness, mental health, and bone and muscle health. By walking consistently as part of your daily routine, you can enjoy these advantages.
So - what are you waiting for? Get out there, and get walking.
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