9 Amazing Benefits of Walking

1. It helps you to unwind

How many people do you know who plop down on the couch with a bag of chips or a glass of wine after work to unwind? Perhaps that person is you. Use walking as an active method to relax. You can release any stressful thoughts, negative feelings and forget about frustrating moments.

2. Keeps you looking and feeling young

Researchers have really been looking into how exercise can help improve the quality and length of our life. Sanjay Sharma, professor of inherited cardiac diseases in sports cardiology at St George’s University Hospitals NHS Foundation Trust in London, pointed out that “Exercise buys you three to seven additional years of life. It is an antidepressant, it improves cognitive function and there is now evidence that it may retard the onset of dementia.”

3. It keeps stress hormone levels low

Walking, unlike running and lifting weights, keeps your cortisol (stress hormone) levels low. A stressful job and life combined with strenuous workouts could be the reason why the scale isn’t budging. Now, that doesn’t mean you should quit your strength training plan or running routine, but try to include more stress-reducing activities like walking in your life and your body will thank you.

4. It makes you happier

A study from my alma mater, California State University, Long Beach, reported that more steps throughout the day lead to a better mood overall. Why? Walking releases endorphins (as do other forms of exercise) leaving you with a great emotional benefit.

Our tip:

Did you know that you are supposed to take 10,000 steps a day? Use the Steps app to find out how many you take!

5. Requires minimal activation energy

Just get up and walk! You don’t really even need to change your clothes or shoes (unless you’re wearing heels, of course). Note: If you’re looking to go for a power walk, then changing clothes and putting on proper shoes is probably a good idea. Go for a walk periodically throughout your day or head out for a walking meeting at work instead of sitting in a meeting room. And, for those of you who don’t have time to make it to the gym in the morning, you can just head out the door first thing in the morning and walk it out.

6. Can help your weight-loss efforts

You can burn approximately 200-400 calories per hour depending on your current weight and fitness level and it all adds up!

Young woman jogging outside in sunny autumn forest. She took a break to rest and drink water. Sunny morning in park.

7. Improves sleep for postmenopausal women

Postmenopausal women oftentimes report having problems with their sleep. A study from Fred Hutchinson Cancer Research Center found that those women who went for a brisk walk (or other moderate activity like stretching) for at least 30 minutes in the morning reported falling asleep easier.

8. It’s a great way to multitask

You can call a family member you haven’t talked to in a while, listen to your favorite podcast and even soak up some vitamin D while going for a walk!

9. Is even better when it’s on an incline

Want to take your walking game up a notch? Start walking uphill, doing inclines on the treadmill or climbing up stairs. Get the amazing benefits of walking plus some more core activation and butt and thigh strengthening.

Are you a walker who has seen or felt some great benefits? Share them with us in the comments below. And, don’t forget to download the Runtastic Steps App so you can track all your walking activities and your improvement.

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