Photographed by Acielle/Style Du Monde
We live in an era where there’s a trendy new exercise routine almost every month, but the benefits of good old-fashioned walking shouldn’t be overlooked. “Walking is one of the easiest, most affordable, and most effective types of physical activity that humans can do,” says Mayo Clinic cardiologist Francisco López-Jiménez. And chances are, by the time you finish reading this article, you’ll be inspired to take a turn around the block.
What are the benefits of walking every day?
Besides it being a free way to get some movement in, there are myriad benefits to walking every day. Third Space master trainer, Lucie Cowan, breaks down some of the big ones.
- Cardiovascular health: “Walking everyday improves heart health, lowers blood pressure, and reduces the risk of heart disease.”
- Metabolism and weight management: “Walking everyday burns calories, supports fat loss, and helps regulate blood sugar levels.”
- Joint health and mobility: “Walking everyday is a low-impact workout, making it gentle on the joints while improving flexibility and reducing stiffness.”
- Mental clarity and mood boost: “Walking everyday releases endorphins and lowers cortisol, helping to reduce stress, anxiety and brain fog.”
- Longevity and disease prevention: “Studies link daily walking to a lower risk of chronic diseases, including diabetes and Alzheimer’s.”
What happens when I walk every morning?
This is one of the most searched questions online, and the answer is: “Walking every morning reduces the risk of heart disease, lowers blood pressure and LDL (the ‘bad’ cholesterol), and strengthens the heart,” explains Dalia McCoy, family medicine specialist at Cleveland Clinic. “Walking helps the heart be more efficient. As your fitness improves, your heart becomes more effective with each pump you perform for that type of exercise.”
McCoy also says that walking helps reduce stress, aids in weight loss and improves the immune system, all while protecting the joints, as it is a low-impact exercise. It also reduces the risk of cancer. “Several studies show that doing two-and-a-half to five hours of moderate intensity exercise per week, such as walking, can help reduce the risk of certain cancers such as colon, breast, endometrial, kidney, liver, multiple myeloma and non-Hodgkin lymphoma.”
When is the best time to go for a walk?
McCoy says there is no ideal time, but that walking in the evening can help to improve sleep quality. Biologist and scientist Tamara Pazos adds that, “if we can choose, sunrise and sunset have some extra benefits”, further explaining that when the sun sets, it gives signals to the brain through the eyes telling it that the day is beginning or ending. “This will align with the circadian rhythms in the rest of the body’s organs. Our entire body functions in a rhythmic manner according to our routine, keeping us active during daylight hours and relaxing to allow a good rest at night.”
What effects does walking in the early hours of the day have on mental health?
Spending hours behind the desk can have negative effects on your mental wellbeing. “Walking can help, because it increases your heart rate, reduces your stress levels, and reduces your chances of developing further diseases such as stroke, broken heart syndrome or cardiomyopathy,” says McCoy. In addition, studies confirm that walking improves mood by releasing endorphins in the body.
How many steps should I take daily?
It depends. “If you’re between 25 and 30, walking 6,000 steps a day is probably too little, while for an 85-year-old person, walking 5,000 steps is fantastic,” says López-Jiménez. “The important thing is to make walking a part of your daily routine. Take the stairs, walk the dog, or park your car away from the grocery shop entrance,” he suggests. All it takes is 15 to 20 minutes a day.
Cowan notes another important thing to remember: walking even short distances can have profound benefits. “A study published in the British Journal of Sports Medicine found that individuals who walked at least 2,337 steps daily reduced their risk of dying from cardiovascular diseases, and those who walked 3,967 steps daily reduced their risk of dying from any cause,” she tells me, referencing a 2023 study by the department of cardiology at the Medical University of Lodz in Poland.
How fast should I be walking?
This will depend on your age, fitness level, mobility and other environmental factors. Having said that, Cowan does have some guidelines to follow depending on your goals. As a general rule, she says to aim for a moderate intensity, meaning you’re able to hold a conversation, but do feel slightly breathless.
- Low intensity: walk leisurely at 2-3mph “This is good for relaxation, light movement, and recovery,” says Cowan.
- Moderate intensity: walk briskly at 3.5-4.5mph “This is the ‘gold standard’ for cardiovascular benefits and calorie burn. You should be able to talk but not sing.”
- High intensity: power walk at 4.5+mph “More challenging, raises heart rate, and can be used for interval walking workouts.”
What are the benefits of walking after meals?
- Aids digestion
- Regulates blood sugar
- Enhances nutrient absorption
- Reduces post-meal fatigue
- Supports weight management
What effects does going for a walk have on blood sugar?
In recent years, we have come to understand that balancing blood sugar is essential for our health. “Blood sugar levels change throughout the day, from high to low, as our bodies try to control the amount of insulin we need. Our goal is to try to keep those blood sugar levels constant, which can help us avoid feeling thirsty and tired after eating,” explains McCoy. Going for a walk after eating, even just for five minutes, can lower blood sugar. “Even people who have diabetes may notice that their blood sugar levels are more stable.”
Regarding this, Pazos adds that: “When sugar circulates through the blood, it is transported to the cells to be used as energy. If there is no energy demand from the cells, this sugar can remain circulating in the blood. However, while on a walk, we are generating a demand for energy that will introduce that sugar into the cells.” End result: blood sugar levels off and, at the same time, endorphins are boosted. Exercise-wise, walking is an easy win.
This article was originally published on Vogue.com.
