Walking benefit: Lift your mood
Whether you’re just having a down day or a down life, taking a walk can lift your moodespecially when you go outdoors, according to a study published in the American Journal of Preventive Medicine.The study participants who averaged 150 minutes of moderate exercise (golf, tennis, aerobics classes, swimming, or line-dancing) or 200 minutes of walking every week reported higher energy levels, better emotional health, and a more robust social life when researchers followed up after three years.
Walking benefit: Get creative juices flowing
Stumped for an idea?Take a quickstroll around the block. Whether you need a solution to a problem at work or you’re looking for inspiration for your novel, walking gets your creative juices flowing in all areas. One Stanford University study found that walking can boost creative output by 60 percent. The same results were found for both indoor and outdoor workouts, and the creative boost lasted after the walk itself.
(Related: Learn the benefits of awe walking.)
Walking benefit: Fewer asthma flares
You don’t need to avoid exercise if you have experienced exercise-induced asthma. You just need to find the right exercise in the right conditions. The American College of Allergy, Asthma and Immunology says walking, along with swimming, golfing and leisure biking, is less likely to irritate your airways. More generally, look for activities you can do in warm weather that don’t require significant endurance.
(Related: Everything you need to know about walking for exercise.)
Walking benefit: Rev metabolism
Metabolic syndromethe evil trifecta of increased blood pressure/cholesterol, high blood sugar, and fat around your waistis one of the worst side effects of our sedentary lifestyle. It signals diabetes, heart disease, and even early death.But we have an old-fashioned cure to this modern-day disease: exercise. One study published in the Nigerian Medical Journal found that the likelihood of developing metabolic syndrome decreased by 29 percent simply by walking over an hour a day.
Walking benefit: Live longer
Want to live longer? Walk. But speed things up to get the longevity benefit. According to the Mayo Clinic,research has shown that brisk walkingcan increase your lifespan, more so than those who had a slower pace.
(Related: Check out these science-backed ways to increase your longevity.)
Walking benefit: Save money
Fitness can be pricey!Money for agym membership, home exercise equipment, workout clothes, and shoesadds up fast. But it doesn’t have to. Walking requires absolutely nothingeven shoes are optional!but still provides great health benefits. And not only does it save you money on things, it also saves you money in healthcare. According to a study in the Journal of the American Heart Association, those who exercised regularly saved mega dollars when it came to healthcare costs compared to those who didn’t meet the minimum weekly exercise requirements (30 minutes or more of moderate-intensity aerobic activity five days a week, or at least 25 minutes of vigorous aerobic activity three days a week).
Walking benefit: Sleep deep
Getting a solid eight hours snoozing in the sack is one of the most important things you can do for your health. But sometimes that’s easier said than done.Thankfullya brisk walk may be all you need. According to the Sleep Foundation, researchers have found that people who exercised regularly, including walking, fell asleep more quickly, slept longer, and had better quality sleep than those who did vigorous exercise or lifted weights.
(Related: These surprising before-bed habits may be keeping you from getting a good nights sleep.)
Walking benefit: Keep calm and carry on
Raise your hand if you’re stressed out. OK, OK, putbothyour hands back down. Most of us swim in a pool of stress every day and that takes a serious toll on our mental and physical health. But science says walking is one of the fastest, most effective ways to calm down.According to the Anxiety and Depression Association of America, a simple 10-minute walk may be as effective as a 45-minute workout in terms of reducing anxiety and depression.Moving clears cortisol, the “stress hormone”, out of your system and also helps stop the never-ending stream of worries going through your mind.
Walking benefit: Boost brainpower
It’s official: Walking is also good for your brain. Researchers atNew Mexico Highlands University (NMHU) discovered that when you walk, your foot’s impact on the ground sends pressure waves through the arteries that increase blood flow to the brain.Even better, walking protects your brain by lessening your risk of getting cognitive illnesses like Alzheimer’s disease and other types of dementia.
(Related: Walking mistakes you didn’t know you were making.)
Walking benefit: Drug-free painkiller
Chronic pain has beencalleda silent epidemic, with an estimated one in five Canadians currently living withit. Andif you’re one of those people battling daily painthe last thing you probably want to do is get up and go for a walk. But a study published in the Annals of Rehabilitative Medicinefound that a regular walking routine diminished chronic lower back pain in study participants. Walking may not be able to curechronic pain, but it can help you deal with it better.
Walking benefit: Boost bone strength
Bone density may not be one of the most exciting health benefits of walking, but it’s an important one. People with stronger bones avoid osteoporosis and all the problems that come withitlike fractures, disability, andspineshrinkage (seriously, you can get shorter). And the best way to get strong, healthy bones is by doing weight-bearing exercises like running, dancing and, yes, walking, says the National Institutes of Health.
(Related: How to make walking more fun.)
Walking benefit: Improve eyes
OK, so maybe you won’t have the ability to see through walls but you can protect your vision as you age by taking a daily walk, according to astudypublished in The Journal of Neuroscience.Researchers found that people who did regular aerobic activity had healthiereyeballsand were less likely to suffer from problems like retinal degeneration and age-related vision loss.
Walking benefit: Quality time with loved ones
Taking a walk alone can be great for clearing your head or blowing off some steam but walking can also provide a great opportunity to bond with friends and familyfar away from electronics and other distractions at home. Even better, you set a powerful example because when they see you reaping the benefits of walking, they’ll be encouraged to walk more, too.
(Related: The best walking workout for older people.)
Walking benefit: Free miracle drug
Exercise in general, and walking in particular, has been referred to as a “miracle drug” for its ability to lower risk for chronic diseases such as heart disease, stroke, Type 2 diabetes, and some cancers. Let’s be honest, there doesn’t seem to be a single health condition that it can’t help in some way. And unlike real drugs,walkinghas no side effects, is easily accessible, affordable, effective, and best of all you dontneeda prescription!
Medically reviewed byMichael Spertus, MD.Next: Walking this number of minutes will boost your mood.
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