It’s convenient. It’s free. And it comes with a wealth of benefits. Don’t underestimate the power of America’s favorite physical activity—walking! All you have to do is lace up and head out the door (we have thebest walking shoes according to podiatriststo help). No gym or fancy equipment necessary. Witness some of the latest evidence for these benefits of walking.
Must Read:Can Walking Really Help You Lose Weight?
Health Benefits of Walking
There are several reasons why walking can be a great form of physical activity. Here are a few of the specific health benefits of walking.
1. Improve Blood Sugar
A short jaunt around the block after you eat could help keep your blood sugar steady, especially if you have type 2 diabetes, according to research published in the journalDiabetologia. When adults with the condition walked for 10 minutes following every meal, they lowered their blood sugar 12 percent more, on average, than when they took a single 30-minute stroll each day. “Walking uses large muscles in your legs and torso-which require a lot of energy,” explains Andrew Reynolds, Ph.D., lead study author and postdoctoral fellow at the University of Otago in New Zealand. “To get that energy, those muscles remove sugar from circulation and your blood sugar goes down.” He adds that after-meal walks may also help prevent diabetes in the first place. (Get more lifestyle and diet tips to help lower blood sugar with12 ways to lower blood sugar.)
2. Help Your Heart
3. Improve Fertility
For couples trying to get pregnant, here’s a reason to hoof it: researchers from the UMass Amherst found that women categorized as overweight and obese who regularly walked for at least 10 minutes at a time were nearly twice as likely to conceive as those who didn’t go for a stroll. The researchers say that being at an unhealthy weight—which applies to nearly three-quarters of us—is linked to higher levels of chronic inflammation, which can affect fertility. But walking reduces that inflammation and also may lower stress levels, both benefits that improve your odds of welcoming that bundle of joy.
4. Reduce Dementia Risk
Research has shown that those whowalk regularly(think: 3 to 5 times per week for 30 to 40 minutes) had significantlylower risk of dementiathan those who didn’t partake in aerobic exercise. This could be because walking helps improve blood flow which can help improve cognition, but more research is needed to explain walking’s impressive brain-healthy benefits. Walking is an easy way to add more aerobic exercise to your day, which can help strengthen your body and mind in the long run.
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5. Promote Weight Loss
While it can sometimes get overlooked, walking is a great way to get more exercise andcan help you lose weight. Finding ways to up your physical activity is key when trying to lose weight (along with what’s on your plate, of course). Check out ourwalking plan for weight loss—no equipment required!
How to Walk Off 10 Pounds, According to a Dietitian
6. Boost Mood
Last but certainly not least, regular exercise like walking canhelp to boost your mood—immediately and in the long term. Plus, getting outside for a walk can help you spend more time in nature, which hasproven benefits for your mental healthand can help youreduce stress.
5 Ways to Get More Out of Your Walks
1. Go Off-Road
2. Add Some Weights
3. Go Fast and Slow
Dave McGovern, 15-time U.S. Champion race walker and author ofThe CompleteGuide to Competitive Walkinglikes doing “turns and straights” on a school track, where you alternate between easy strolling on the turns and full-tilt walking sprints on the straightaways.
4. Work on Form
5. Up Your Walk Time
A slower, longer workout can be just as effective as a faster, shorter one, says Richards. And hey, it means more time to chitchat too if you’re walking with a partner.
Karen Asp
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