Walking is a simple and common exercise that can offer a wide range of benefits. Some benefits of walking are so incredible that they can instantly make this exercise your favourite one. All you need to do to know them is read this article till the end. 

Below, we have created a list of reasons why you should start a walking exercise and what are the benefits of walking everyday. Let’s start! 

  1. It Improves Your Heart Health

Studies suggest that walking at least 30 minutes or at least 5 days a week can reduce your chances of coronary heart disease by 19%. And that’s just one of the major benefits of regular walking. It is proven that walking can improve your heart rate and lower blood pressure to eventually strengthen your heart muscles. 

A strong cardiovascular system then also reduces chances of better cholesterols and controlled bp. To get more heart benefits of walking, pair it with strength exercises such as walking lunges, knee-tap march, and walking curl presses. 

  1. It Helps In Burning Calories

If you have been planning to lose weight then you must include walking to your workout at home. You can burn at least 200 calories with just 30 minutes of walk. Increase the intensity and speed and you can lose even more calories to maintain an ideal weight. 

To calculate your calorie burn during walking, you can also use a smartwatch or fitness tracker. To get make the most of this advantage of walking, don’t forget to eat a diet rich in fibre and protein. 

  1. It Boosts Immunity

Walking can reduce your chances of catching the flu or a cold. This is, in fact, one of the most important health benefits of walking you should aim for in the times of Covid-19. Studies suggest that people who take part in aerobic exercises such as brisk walking are less likely to experience upper respiratory issues such as cough, runny nose, and sore throat. 

So, if you want to say goodbye to cold and cough, it is time to include walking in your daily routine. If going out is not an option, you can use a treadmill or take a small walk across the block. 

  1. It Eases Joint Pain

Another one of the amazing benefits of walking daily is reduced pain in joints, including your knees and hips. Walking lubricates and strengthens the muscles that support the joints and this way it can lower the pain and improve mobility of your joints. 

This is probably one of the benefits of walking that is no less than a blessing for people with arthritis. So if you or any of your loved ones is suffering from joint pain, get them walking shoes and start the miles.  

  1. It Improves Sleep

Walking during the day has a positive impact on your sleep cycle. It helps you in falling asleep quickly and deeply. In fact, just a 20-minutes stroll at lunch break or a small walk with your dog across the park is enough to improve your sleep. 

So, if you thought that the benefits of walking are just about getting more energy, it is time to rethink and start walking for better sleep. 

  1. It Helps in Healthy Pregnancy

Gynaecologists often recommend walking to pregnant women. Why? Well, one of the best benefits of walking is that it reduces the risk of complications during delivery by strengthening the bones and muscles. 

Walking also maintains body weight and boosts mood. That’s not it. It also eases back pain which is a big nuisance for pregnant women. 

  1. It Tones Your Legs

It is one of the most obvious benefits of incline walking. This exercise increases blood circulation in the legs. It raises the oxygen supply and hence develops stronger muscles. 

To build more strength, try to walk in a hilly area. You can also include other workouts such as cycling, jogging, or running to tone your legs. 

  1. It Boosts Creativity

Walking is also a great way to clear your mind of all the clutter and confusing thoughts. And this, in turn, lets people think more creatively. A study shows that walking opens up the free flow of ideas and come up with better solutions. 

So next time you feel stuck with an issue, take a stroll around the park. It will not only elevate your mood but also help you think creatively. 

  1. It Can Calm Your Mind

There are also mental benefits of walking that can improve your mood and fight off negative feelings. For instance, walking improves endorphins (happy hormone) production. These ‘feel good’ chemicals can uplift your mood and boost your energy for at least 12 hours. 

In addition, the benefits of walking also include reduced levels of anxiety, depression, and stress. It also boosts your overall self-esteem and makes you happier. 

  1. It Helps You Live Longer

If you walk at a fast pace, you can extend your life. Yes, you read it right. Research states that walking at an average pace rather than a slow one can reduce the risk of death by 20%. 

This is due to the fact that you will have a reduced risk of cardiovascular disease, better mental health, and a stronger body. 

Tips To Keep In Mind

Here are some simple tips to make your walking routine better and more effective: 

  • Wear sturdy shoes that offer good support to your feet. 
  • If you are walking on a sunny day, don’t forget the sunscreen. 
  • Try to walk in the mornings as it helps you enjoy the morning sunshine and calmness. 
  • Make sure you are hydrated before you begin walking. 
  • Get a walking partner to make it a social activity to build better relations. 
  • Always do a simple warmup before starting the walk. 
  • Do not start with a faster pace in the beginning. Try to slowly build it up. 
  • Walk at least 30 minutes for 5 days a week. 


Now that you know the benefits of walking and its tips, it is time to plan a routine. Choose a walking routine that suits your fitness level and then gradually move to the advanced level. If you wish to calculate your progress, use a fitness tracker. This can also encourage you to beat your own record and walk on a regular basis. 

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May 20, 2022

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