10 Benefits Of Walking Along With Tips To Get Started

Medically reviewed by Maria Sarino, MD FACT CHECKED

Working out doesn’t need to be a complicated thing to do. Something as simple as walking can provide numerous benefits for all age groups. It could also be adopted as a medium of fitness. It is highly advised for people with high blood pressure, high sugar levels, and a person battling anxiety and depression.

It is considered an excellent aerobic exercise and can be included in your daily routine without laying too much stress on your body. It could help in keeping your mind sharp while also keeping your body in the best condition.

You may also include it as a precautionary medium to avoid any health-related issues. For walking, you don’t need any special equipment, a pair of walking shoes is enough for you to begin your healthy lifestyle.

Benefits Of Walking

The following are a few of the significant benefits of walking you should know-

  1. Helps in Stress Relief

    Walking always helps as a stress buster. When you walk, you sweat and endorphins are released. Endomorphin is a kind of chemical hormone that is released by the body to give comfort to your body and mind. It is also called the pleasure-giving hormone.
    Walking not only gives you physical fitness but also makes you stronger from the inside. It changes your mood, takes you out of tension or depression, and makes you feel lively. It helps you to establish strong mind-muscle coordination.

  2. Helps In Weight Loss

    Brisk walking could also help you lose extra calories which will eventually help in your weight loss. Walking is a great exercise to lose weight without exposing yourself to injuries. There is no special equipment or particular space required to exercise. You could choose a park or walking track to do so. Moreover, weight loss and depression go hand-in-hand, and being active will not only help in sustaining weight, but it could also help in fighting away depression and boost your happy hormones.

    However, to lose weight, you should cut down your calories to get effective results. Even after you lose weight you should continue with your walking as it is one of the better workouts to reduce appetite naturally. To maintain a healthy life,30 minutes of brisk walking could be enough to do so.

  3. Improved Sleep Cycle

    If you add any physical activity or walking into your routine you might also have a good sleep. When you walk in an open environment, you are exposed to natural air and sunlight.
    These natural things charge your body with positive energy. A good amount of oxygen goes into your body. Today when there is so much pollution everywhere, good-quality oxygen purifies your body and increases your efficiency and sleep cycle too.
    Recently it was discovered that the intensity and the time of your sleep have a great impact on the quality of your sleep. Walking before you sleep could be a great way to improve your sleep quality.

  4. Lowers Blood Pressure

    Waking for 30 minutes a day or 10 minutes after each meal keeps your blood pressure in control or brings down your high blood pressure to normal. Hypertension should be properly addressed otherwise it could lead to serious heart problems.

    Walking brings down your systolic and diastolic blood pressure by 4.11 mm hg and 1.79 mm hg respectively. This drop in blood pressure is highly appreciated by doctors and could easily be achieved by just walking around your house which would lead you to healthy living.

    If you continued to walk even after your blood pressure is in control, the benefit it will give will sustain you throughout your life without any disease. High blood pressure can be caused by a sedentary lifestyle and a constant lack of exercise, which may also include an irregular sleeping pattern. Thus, along with walking, you may also include foods that lower blood pressure like yogurt, lentils, oatmeal, beetroot, carrot, pistachio, etc.

  5. Creative Thoughts

    Some of the most creative thoughts come to you when you are not thinking about them and just walking in a park. You might have heard these words somewhere.

    This is because when you walk in an open environment, more amount of oxygen goes into your head. This extra oxygen can freshen up your mind and helps to come out from stress or depression.

  6. Slows Down Mental Decline Health

    Walking has numerous health benefits and one of the major health benefits is mental health. Walking increases the rate of blood circulation in the body. This increased blood carries more nutrients and oxygen to the brain. Since the brain is getting a good and balanced amount of nutrition, it can perform more efficiently.
    It is shown that walking has a positive effect on emotional health. You may try to go for a regular walk as it can provide a huge influence on regulating your mental health.

  7. Strengthens Your Bone

    Walking is the simplest exercise to keep yourself fit. When you perform any high-intensity workout, it affects your bone joints. But walking has no adverse effect on joints. Walking strengthens your joints by lubricating and providing muscle support to the joints.

    Walking also increases the muscle mass in your legs which protects you from any further injury. Walking also prevents arthritis in men and women. Continuous lubrication of joints by walking avoids arthritis.

    People who have arthritis are also advised to do slow walking. Slow walking will benefit you from severe pain caused by arthritis. A study states that 30 minutes of regular walking could reduce leg and hip fractures by 40%.

  8. Live A Longer Life

    “The more you walk, the more you are likely to live.” It is proved again and again that brisk walking improves your overall health and your lifespan too.

    People who start walking in their 40s have fewer marks of aging. For youngsters, it could turn out to be a boon as it is going to give immense benefit to you for the rest of your life.

    People who develop an early habit of walking have benefits like a healthy heart, a positive mindset, a longer lifespan, and no diabetes.

  9. Increased Energy Levels

    Regular walking allows more oxygen into your brain and all other parts of the body. Blood flow makes your body energetic and keeps you active. When you walk, there is a change in brain neurotransmitters which allows you to be energetic throughout the day.

    You could try to do a 30-minute of walk even after you are tired of your day’s work which could help you lay off the day-long stress from your body. Walking when you are tired will increase your stamina and you will be able to walk more in the upcoming days and at a better pace.

  10. Lower Blood Sugar levels

    Walking always positively affects your body. This little step is a cure for the biggest of medical diseases. Walking lowers your blood sugar levels. Walking for 10 minutes after every meal could keep your diabetes in control. Consider adding regular walks to your routine to lead a healthy and joyful life. These small walks could transform your life into happy well-being.

Some Pro Tips To Start Walking

  1. Start with a small walk for just 5 minutes. Gradually increase your time and speed according to your fitness level.
  2. Do not take the same route every day as it can bore you. Taking different routes will keep you curious about discovering a new place.
  3. Always do warmup before and after walking. Warmup before walking will ready your muscle for a walk.
  4. Try to walk when you are on phone calls. This will increase your daily steps without sparing extra time for it.


Hence, even a small physical activity like this one could significantly enhance your general health and well-being. To support your exercise regimen, you should strive to combine a regular walking schedule with a nutritious diet.

Furthermore, it might help you stay energized and increase the distance of your walks. Also, use pedometers or steps-tracking apps to record how far you walk each time. These tools can serve as both a motivational tool and a way to monitor your progress.