Top 10 Health Benefits of Walking Every Day
By Hannah Ebelthie
It’s a gentle, low-impact form of exercise that’s easy, free and suitable for
people of all ages and most abilities. Here’s why it’s so good for you
1. It strengthens your heart
Regular walking has
been shown to reduce your risk of heart disease and stroke. It lowers levels of
LDL (bad) cholesterol while increasing levels of HDL (good) cholesterol and
keeps blood pressure in check.
"Anything that
raises your heart rate and gets your blood pumping is a workout for your heart
and circulatory system," says personal trainer Stuart Amory. According to
the Stroke Association, walking briskly for up to 30 minutes can help prevent
and control the high blood pressure that can cause strokes – reducing your risk
by up to 27 per cent.
2. It lowers disease risk
As well as heart
disease, a walking habit can slash your risk of developing type
2 diabetes, asthma and some cancers. A study in the British Medical Journal showed taking more steps
every day can help ward off diabetes. And according to the charity Walking For
Health, regular exercise such as walking could reduce risk by up to 60 per
cent. Those of us who are active have around a 20 per cent lower risk of
developing cancer of the colon, breast and womb than those least active.
3. It keeps weight in check
"If you’re
trying to lose weight, you need to burn about 600 calories a day more than
you’re eating," says Amory. "Putting one foot in front of the other
is one of the easiest ways to do that." A person weighing 60kg burns 75
calories simply by strolling at 2mph for 30 minutes. Increase that to 3mph and
they’ll burn 99 calories. Speed it up to a fast walk (4mph) and that’s 150
calories – the equivalent of three Jaffa Cakes or a jam doughnut. "Walking
also increases muscle mass and tone and the more muscle you have, the faster
your metabolism – so the more calories you burn, even at rest," he adds.
4. It can help prevent dementia
Dementia affects
one in 14 people over 65 and one in six over 80. We know being active has a
protective effect on brain function and regular exercise reduces dementia risk
by up to 40 per cent. And, according to Age UK, older people who walk six miles
or more per week could avoid brain shrinkage and so preserve memory as the
years pass.
5. ...and osteoporosis, too
"Walking counts
as a weight-bearing activity," says Amory. "It stimulates and
strengthens bones, increasing their density – really important, especially for
women. It also helps maintain healthy joints so may stave off conditions such
as arthritis."
6. It tones your legs, bum – and tum
A good walk can help
strengthen and shape your legs, giving great definition to calves, quads,
hamstrings and lifting your glutes (buttock muscles) – especially if you add
hills. But if you really pay attention to your posture as you walk, it can tone
your abs and whittle your waist, too.Fitness expert Joanna Hall is
founder of the Walkactive method of 'conscious' walking for better posture and
overall fitness results. She says: "Think about lengthening up through
your spine to create space between your earlobes and shoulders. Relax your
shoulders, pull in your tummy and pelvic floor and imagine you have a cup of
water balanced on top of each hip bone that you don’t want to spill. As you
walk with this posture, your shoulders will naturally rotate and this works
your oblique abdominal muscles – you’ll be taking inches off your waist with
every step." Check out these 12 fitness videos on how to tone your
body.
7. Let’s not forget your arms
"Your speed when
walking comes from your arms," says Hall. "Hold them at a comfortable
level, bent at the elbow, and swing them backwards and forwards as you walk.
Swing them faster and you’ll automatically speed up. And all this movement
tones your arms, shoulders and upper back.
8. It boosts your vitamin D levels
If you’re walking
outside in daylight, you’ll be boosting your body’s stores of vitamin
D – a nutrient that’s hard to get from food, but that we can
synthesise from exposure to sunlight. Many people in the UK are deficient in
vitamin D and it’s a nutrient that plays a big role in everything from bone
health to immunity. While sun safety is still important (see www.sunsmart.org.uk),
experts agree that exposing as much skin as you can to the sun, little and
often and without burning, will help you to produce sufficient vitamin D.
9. It gives you energy
It might seem like a
paradox (and the last thing you might feel like) but a brisk walk is one of the
best natural energizers around. It boosts circulation and increases oxygen
supply to each and every cell in your body, helping you to feel more alert and
alive. It wakes up stiff joints and eases muscle tension so you feel less
sluggish. Always have a mid-afternoon energy slump at work? Head out for a walk
at lunchtime instead of sitting in a café or at your desk and see what a difference
it makes. Here are some other quick ways
to boost your energy levels.
10. It makes you happy
The ability of
exercise to boost mood is undisputed. Studies have shown regular,
moderate-intensity exercise (such as brisk walking) to be as effective as
antidepressants in cases of mild to moderate depression. Getting active
releases feel-good endorphins into the bloodstream, reducing stress and
anxiety. And don’t forget it’s often a social activity – joining a walking
group or meeting friends to walk and chat is a great way to banish feelings of
isolation and loneliness. A survey by the charity Mind found 83 per cent of
people with mental health issues look to exercise to help lift their mood. For
greatest benefit, they say, get active outdoors and somewhere green.
Eblthite, H (2013, October 4). Retrived from: http://www.tescoliving.com/health-and-wellbeing/fitness/2013/october/top-10-health-benefits-of-walking-everyday
