Brisk walking boasts multiple mental and physical health benefits, including maintaining a healthy weight, preventing and managing cardiovascular disease, strengthening bones and muscles, and improving mood, memory, balance, and coordination.¹ Walking is less strenuous on joints than running and helps keep them flexible. During walking, the muscles in the calves contract and pump blood from the legs and feet to the heart, reducing the risk of blood clots by reducing exertion on the heart.²

Physical Health Benefits 

Exercise can help maintain and improve bone mineral density (BMD) and decrease the possibility of bone fractures, especially for those with osteoporosis, reducing the likelihood of hip and vertebrae fractures by 15 to 28 percent, respectively.³ Walking is also effective in helping reduce lower back pain, as this exercise helps to engage and stretch the connective and soft tissues surrounding the spine, reducing stiffness and improving strength simultaneously.⁴ Walking can also help to alleviate the physical symptoms of stress, including tense muscles, cramps, and headaches. Exercise releases endorphins in the brain,⁵ which help decrease pain signals and stress.⁶

While exercising, breathing rates expand as oxygen begins to move quicker through the bloodstream to dispose of waste and boost the body’s energy levels. Most of the body’s joint cartilage does not have a direct blood supply; the movement and compression that takes place during walking helps provide oxygen and nutrients to the cartilage.²

Mental Health Benefits 

Walking boasts a variety of mental health benefits, such as releasing endorphins, which improve relaxation, mood and energy, effectively alleviating symptoms of anxiety and depression.^5,7 Bringing along a furry friend can help lower stress levels by reducing levels of cortisol, the stress hormone.⁷ A study found that women with depression who exercised for an average of 150 minutes per week reported feeling more energized and less restricted by depression over a period of three years, compared to those who did not walk.⁷ 

Walking is also a form of self-care; being out in nature and connecting with outside elements has been shown to boost mental health. Research indicates that venturing outside after a day of being in the office can help the mind relax and unwind.⁸

Ready to Get Walking?

Experts recommend aiming for at least 30 minutes of physical activity a day. To ensure proper posture when walking, keep your head up and back straight; relax your neck, shoulders, and back; and walk at a smooth pace, rolling your feet from heel to toe. Choose shoes with arch support, a firm heel, and thick, cushioned soles. During warm weather, wear loose-fitting clothing and apply sunscreen. During cooler temperatures, dress in layers and wear gloves and a hat to stay warm.¹

Sources

1. Mayo Clinic. Walking: trim your waistline, improve your health. 12 Mar 2024. Accessed 2 Jul 2024. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
2. Arthritis Foundation. 12 benefits of walking. Accessed 16 Jul 2024.https://www.arthritis.org/health-wellness/healthy-living/physical-activity/walking/12-benefits-of-walking 
3. Dent E, Daly RM, Hoogendijk EO, et al. Exercise to prevent and manage frailty and fragility fractures. Curr Osteoporos Rep. 2023;21(2):205–215. 
4. Rauf D. Walking is a powerful way to beat back pain. Everyday Health. 21 Jun 2024. Accessed 2 Jul 2024. https://www.everydayhealth.com/back-pain/walking-is-a-powerful-way-to-beat-back-pain/
5. Robinson L, Segal J, Smith M. The mental health benefits of exercise. HelpGuide.org. Updated 5 Feb 2024. Accessed 16 Jul 2024. https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
6. Cleveland Clinic. Endorphins. Reviewed 19 May 2022. Accessed 16 Jul 2024. https://my.clevelandclinic.org/health/body/23040-endorphins
7. McLaughlin A. 7 ways walking boosts your mental health and well-being. Updated 22 Jul 2022. Accessed 8 Jul 2024. https://www.dailyom.com/journal/7-ways-walking-boosts-your-mental-health-and-wellbeing/ 
8. UC Davis Health. 3 ways getting outside into nature helps improve your health. 3 May 2023. Accessed 8 Jul 2024. https://health.ucdavis.edu/blog/cultivating-health/3-ways-getting-outside-into-nature-helps-improve-your-health/2023/05