The 5 Health Benefits of Walking

The 5 Health Benefits of Walking

Published: November 28, 2023

Walking is not just a simple daily activity; it is a powerful tool for improving your overall health and well-being. In fact, walking has been hailed as “the closest thing we have to a wonder drug” by experts like Dr. Thomas Frieden, former director of the Centers for Disease Control and Prevention. Whether you’re walking briskly for an hour a day or simply taking a leisurely stroll, this activity comes with a host of surprising benefits that can positively impact your life. 

5 Health Benefits of Walking

1. Countering the Effects of Weight-Promoting Genes

Obesity-promoting genes can have a significant impact on body weight. However, research conducted by Harvard scientists discovered that walking briskly for about an hour a day can cut the effects of these genes in half. In a study involving over 12,000 participants, it was found that those who engaged in regular brisk walking saw a significant reduction in the impact of these weight-promoting genes. This means that walking can play a crucial role in mitigating genetic factors that contribute to weight gain.

2. Taming Your Sweet Tooth

Cravings for sugary snacks, especially in stressful situations, can be challenging to resist. However, studies have shown that taking a 15-minute walk can help curb those cravings. Research conducted at the University of Exeter found that walking can reduce cravings for chocolate and even decrease the amount of chocolate consumed during times of stress. This suggests that walking can be an effective strategy for managing and reducing the intake of sugary snacks.

3. Reducing the Risk of Breast Cancer

Regular physical activity has long been associated with a reduced risk of breast cancer. However, a study conducted by the American Cancer Society specifically focused on the benefits of walking. The study found that women who walked seven or more hours a week had a 14% lower risk of breast cancer compared to those who walked three hours or fewer per week. Importantly, this protection was observed even in women with breast cancer risk factors such as being overweight or using supplemental hormones. Walking can thus serve as a powerful preventive measure against breast cancer.

4. Easing Joint Pain and Preventing Arthritis

Walking has been shown to significantly benefit individuals suffering from arthritis-related joint pain. Several studies have demonstrated that walking can reduce pain associated with arthritis and even prevent the formation of arthritis. By lubricating the joints and strengthening the supporting muscles, walking protects vulnerable areas such as the knees and hips, which are most susceptible to osteoarthritis. Incorporating regular walking into your routine can help alleviate joint pain and improve overall joint health.

5. Boosting Immune Function and Fighting Illness

Walking can play a crucial role in boosting your immune function, especially during cold and flu season. A study involving over 1,000 men and women found that those who walked for at least 20 minutes a day, at least five days a week, experienced 43% fewer sick days compared to those who exercised less frequently. Even if they did fall ill, their symptoms were milder and of shorter duration. By engaging in regular walking, you can strengthen your immune system, making it more effective in fighting off viruses and bacteria.

These are just a few of the incredible health benefits that walking can offer. From countering the effects of weight-promoting genes to reducing the risk of breast cancer and easing joint pain, walking is a simple yet powerful activity that can improve your overall well-being. Additionally, walking can help manage stress, aid in weight loss, regulate blood sugar levels, and even reduce the risk of certain cancers. The best part is that walking is accessible to everyone and can be easily incorporated into your daily routine.

How to Get Started on a Walking Routine

If you’re inspired to harness the numerous health benefits of walking, here are some tips to help you get started on a walking routine:

  • Start out slow: If you’re new to exercise, begin with shorter walks and gradually increase your duration and intensity over time. This will help your body adapt and prevent injuries.
  • Track your steps: Use a pedometer or a smartphone app to keep track of your steps. Seeing your progress in real-time can be motivating and rewarding.
  • Find a walking buddy: Invite a friend or family member to join you on your walks. Having a companion can make the experience more enjoyable and help you stay accountable.
  • Set goals and provide incentives: Set realistic goals for yourself and reward yourself when you achieve them. For example, save your favorite podcast or audiobook for your walks as an incentive.
  • Don’t be too hard on yourself: If you miss a day or don’t walk as much as you planned, don’t be discouraged. Remember that consistency is key, and every small step counts towards improving your health.

Incorporating regular walking into your daily routine can have a profound impact on your overall health. So, lace up your shoes, step outside, and start enjoying the incredible benefits that walking has to offer. Your body and mind will thank you.


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