According to Experts, no matter your age or fitness level, reaping the benefits of walking can go a long way in boosting your overall health.

“Walking is an easy-to-do exercise that has so many benefits with very little risk of injury or death,” says Adam Mills, M.S.E.d., registered certified exercise physiologist and cycling coach at Source Endurance.

Of course, you probably know that any physical activity, including walking, is a boon to your overall health. But walking in particular comes with a host of benefits.

You can start walking 5-10 min and gradually increase the time and speed, the faster, farther and more frequently you walk, the greater the benefits.You can also alternate periods of brisk walking with leisurely walking. This type of interval training has many benefits, such as improving cardiovascular fitness and burning more calories than regular walking. And interval training can be done in less time than regular walking.

Walking counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. Among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.

Walking eases joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.

The university of Harvard in an article shared that regular walking boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.

In another interesting article The Mayo Clinic shared that physical activity doesn't need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.

For example, regular brisk walking can help you:

Maintain a healthy weight and lose body fat
Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes
Improve cardiovascular fitness
Strengthen your bones and muscles
Improve muscle endurance
Increase energy levels
Improve your mood, cognition, memory and sleep
Improve your balance and coordination
Strengthen immune system
Reduce stress and tension

A 2018 study published in Health Promotion Perspectives showed that just 10 minutes of walking lowers anxiety and depression and increases focus and creativity. Plus, research shows that taking your stroll outside can make a huge difference, too. A 2022 study published in Molecular Psychiatry found that a 60-minute walk in nature decreases activity in brain regions involved in stress processing.
Remember to get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock or impact.
Working out regularly can help you sleep better at night. That’s because physical activity naturally boosts the effects of melatonin, the sleep hormone.
Once you take that first step, you're on the way to an important destination — better health.

Raquel Torres, MBA
USAT Triathlon Coach Level 1-2 Elite

Surprising Benefits Of Walking