The health benefits of walking are suitable for all ages and all levels. It can also help prevent some diseases and even prolong your life.
Walking is free and easy to fit into your daily routine. All you need to start walking is a sturdy pair of walking shoes.
The benefits of walking are also one of the most frequently asked questions by many internet users.
What are the Benefits of Walking?
1. It helps you burn calories!
Walking can help you burn calories. Burning calories can help you lose or maintain weight.
Your actual calorie burn will depend on several factors, including
- Walking speed
- Distance walked
- Terrain conditions (you burn more calories walking uphill than you would on a flat surface)
- Your weight
- You can use a calorie calculator to determine your actual calorie burn.
- You can also refer to this table for a general estimate.
2. Strengthens your heart
Walking for at least 30 minutes a day, five days a week can reduce your risk of coronary heart disease by about 19 percent. Increasing the time or distance you walk daily can further reduce your risk. 
3. May help lower your blood sugar
Taking a short walk after a meal can help lower your blood sugar.
A small study found that taking a 15-minute walk three times a day (after breakfast, lunch, and dinner) improved blood sugar levels more than taking a 45-minute walk at any other point during the day, although more research is needed to confirm these findings.
Consider making after-meal walking a regular part of your routine. It can also help you exercise throughout the day.
4. Relieves joint pain
Walking can help protect joints, including your knees and hips. This is because it helps to lubricate and strengthen the muscles that support the joints.
Walking can also provide benefits such as reducing pain for people with arthritis. Walking 5 to 6 miles a week can also help prevent arthritis.
5. Boosts immune function
Walking can reduce your risk of developing a cold or flu.
One study followed 1,000 adults throughout the flu season for walking. Those who walked at a moderate pace for 30 to 45 minutes a day had 43 percent fewer sick days and fewer upper respiratory infections overall.
If they did get sick, their symptoms were also reduced. This was compared to sedentary adults in the study.
To experience these benefits, try to go for a daily walk. If you live in a cold climate, you can try walking on a treadmill or around an indoor shopping mall.
6. Increase your energy
When you are tired, going for a walk can be a more effective energy boost than drinking a cup of coffee.
Walking increases oxygen flow in the body. It can also increase cortisol, epinephrine, and norepinephrine levels. These are hormones that help raise energy levels.
7. Improve your mood
Walking can help your mental health. Research shows that it can help reduce anxiety, depression, and a negative mood. It can also boost self-esteem and reduce symptoms of social withdrawal.
To experience these benefits, aim for 30 minutes of brisk walking or another moderate-intensity exercise three days a week. You can also break it down into three 10-minute walks.
8. Extend your lifespan
Walking faster can extend your lifespan. Researchers found that walking at an average pace compared to a slow pace reduced the overall risk of death by 20 percent.
But walking fast or briskly (at least 4 miles per hour) reduced the risk by 24 percent. The study examined the association between walking faster and factors such as overall causes of death, cardiovascular disease, and death from cancer.
Tips to stay safe while walking
Walk-in areas are designated for pedestrians. Look for well-lit areas if possible.
If you walk in the evening or early morning, wear a reflective vest or light so that cars can see you.
- Wear sturdy shoes with good heel and arch support.
- Wear loose, comfortable clothing.
- Drink plenty of water before and after walking to stay hydrated. Take water with you
- Use sunscreen even on cloudy days to prevent sunburn.
- To start walking, all you need is a pair of sturdy walking shoes. Choose a walking route near your home. Or look for a scenic place to hike in your areas, such as a trail or beach.
Alternatively, you can add walking to your daily routine. Here are some ideas:
If you commute to work, you can get off one stop earlier and walk to work.
Park further away from your office than usual and walk to and from your car.
Make walking a daily routine.
If you want to make money on Medium like me then let me show you with Free Medium Writing Guide
You will also need Medium Membership and Join Now With My Referral Link here. You’ll also get full access to every story on Medium for just $5/mo and Your membership fee supports independent writing.