The Physio Hub

The wonders of walking

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),


Transport and Sustainability, vol. 9, Emerald Publishing, pp. 61-79.,your%20joints%20to%20your%20muscles.&text=The%20majority%20of%20joint%20cartilage%20has%20no%20direct%20blood%20supply.