20 Amazing Benefits Of Walking

Who says you gotta spend hours at the gym or do crazy diets to be healthy? The truth is that something as simple as walking can greatly improve your life. Today, we’ll look at the top 20 benefits of walking every day.

#20. Healthy Heart

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Many doctors believe the best exercise for sedentary people, especially adults, is walking.

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This is because walking reduces the risk of heart and cardiovascular diseases. And this is just the beginning of all its benefits!

#19. Weight Loss

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Something as easy as walking to work, the bank, or the supermarket, can actually make you lose weight.

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Ditching the bus or the subway and walking to and from nearby destinations aids weight loss, coupled with a healthy diet of course.

#18. Regulates Blood Pressure

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Studies have shown that walking 10,000 steps per day significantly lowers blood pressure in patients with hypertension.

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If 10,000 is too much at the beginning, walking at least 60 minutes per day already keeps your blood pressure levels in check.

#17. Prevents Cancer

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Sedentarism is one of the many causes of cancer, which is why going out for a walk every day can help reduce the risk of developing cancer in the long run.

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Also, studies have shown that walking has helped those undergoing cancer treatment, as it reduces the side effects of chemo.

#16. Improves Circulation

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Have you ever been sitting at your desk and started feeling dizzy and completely tired? If that happens, you should get up and go for a walk.

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When you spend too much time sitting down, your brain doesn’t receive enough oxygen and glucose, which is fundamental for it to function properly.

#15. Reduces Risk of Diabetes

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In addition to cancer, sedentarism increases the risk of developing diabetes. Doctors
recommend taking at least 5,000 steps a day, with more than 3,000 steps being a brisk walk.

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Those who already suffer from diabetes should follow this piece of advice as well, as walking helps control blood sugar levels.
All these benefits, and we haven’t even reached half of this list!

#14. Strong Bones

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Walking is a low-impact exercise. This means that it prevents loss of bone density, while still getting your workout done.

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That is why walking regularly reduces the risk of osteoporosis, fracture, and injury, and also helps prevent arthritis and reduces the pain that comes with it. Amazing!

#13. Strong Muscles

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Another good thing about low-impact exercise is that it prevents muscle loss.

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Not only that, but walking regularly strengthens leg and back muscles, and gives you beautiful, toned legs. What more can you ask for?

#12. Improves Digestion

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Walking after eating is a great way to improve digestion and reduce bloating. Improper digestion can lead to constipation, diarrhea, and other conditions, so it’s very important to keep it in check.

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Of course, walking should be coupled with drinking lots of water and eating a healthy diet. If you follow all three, your digestive system will be good as new.

#11. Boosts Immune Systen

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Walking at least 30 minutes per day is the key to a healthy immune system. This is because it bolsters the activities of the immune cells.

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It also allows your body to heal quickly and prevent infections and diseases. But walking not only helps preventing physical conditions…

#10. Prevents Dementia

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Sadly, dementia makes people unable to perform daily functions, and is characterized by a gradual loss of memory and cognitive functions.

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A good way to prevent it is to walk regularly at a moderate pace, as it stimulates the brain.

#9. Increases Lung Capacity

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When you walk, you inhale more oxygen than when you’re sitting down. Breathing in a larger volume increases lung capacity, and therefore increases your stamina and performance.

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It’s a common belief that you have to run in other to improve your lung capacity, but a medium-paced 60-minute walk does the trick!

#8. Helps you Live Longer

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A study from Harvard University performed on 17,000 students found that those who walked for at least 30 minutes per day lived longer than those who didn’t.

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This is because walking helps prevent many age-related problems (such as dementia and arthritis, as mentioned before).

#7. Produces Vitamin D

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Walking in the sun is a great way to get your daily dose of vitamin D, which is essential for bone strength and preventing multiple sclerosis and other diseases.

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Just getting 10 to 15 minutes of sun exposure while walking is enough to get all the good stuff.

#6. Reduces Stress

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As we improve our circulation, our nervous system receptors are stimulated, which decreases the production of stress hormones.

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Walking and breathing in and out while doing so is the perfect way to relieve tension and getting rid of stress. This is also linked to the next benefit on our list.

#5. Improves Mood

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If you had a bad day, walking can help you turn that frown upside down. As stress is reduced and you get some fresh air, your mood is uplifted.

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That’s why many doctors recommend going out for a walk as an important part of depression treatment, as well as other conditions.

#4. Improves Memory

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Walking regularly is strongly recommended, especially for older individuals, as it increases the size of the hippocampus and, therefore, prevents memory loss.

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Just 30 minutes of walking can give your memory power a serious boost, while a sedentary lifestyle increases memory loss.

#3. Increases Productivity

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If you think that sitting at your desk all day is gonna help you be productive, think again. Taking breaks and walking around gives you more energy and makes you much more productive.

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Even if you can’t go outside, walking around the house or the office significantly changes you for the better, as it increases your memory, agility and energy.

#2. Increases Creativity

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Whether you’re trying to meet a deadline or come up with a project, walking can help you calm your nerves and relax your brain, which will increase your creativity.

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Taking a break and going outside for a 30-minute walk can help your brain cool down and relax in order to get back to work later.

#1. Builds Social Support

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Walking doesn’t need to be a boring, lonely activity. In fact, many people make new friends and find groups to go walking together.

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That is why walking can also help you build social support and be encouraged to walk every day and look forward to it!

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    She's a journalist and a website developer based in New York.

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