Walking is a simple, cheap and a very underestimated form of exercise. It can benefit both our physical health and mental well being. So, how can it benefit you and how much walking is recommended?
Physical benefits:
- improve cardiovascular fitness
- lower blood pressure
- lower inflammatory markers
- enhance immune function
- maintain glucose control
- reduce pain levels!
Lowers the risk of a stroke, heart attack, infections and type 2 diabetes
- low impact, but a weight bearing form of activity
- allows for mobility of joints and surrounding large muscle groups
- increased blood flow to joints and soft tissues
- improves balance and co-ordination
- helps with weight management
Lowers the risk of musculoskeletal injuries, falls and osteoporosis and helps with the management of obesity, joint pain and lower back pain
Mental Benefits:
- improves mood
- helps with sleep
- reduces stress and anxiety
- improves memory
How much should I walk?
Canadian guidelines advise 150 minutes of moderate activity per week to achieve health benefits. This can be split in any way, even a 10 minute walk will provide benefits!
Some is better than none!
Kelly, P, Murphy, M & Mutrie, N 2017, The health benefits of walking. in C Mulley, K Gebel & D Ding (eds),
Walking.
Transport and Sustainability, vol. 9, Emerald Publishing, pp. 61-79.
https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/walking-for-health