Benefits Of Walking That Can Improve Your Health In Major Ways

Don't underestimate the power of walking. Despite it being low-impact and not that intense compared to other cardio workouts like running or HIIT, the benefits are far from ordinary.

"One of the biggest misconceptions about walking is that it’s not an effective weight loss tool and that it requires a lot of time and effort for minimal results," says Keri Peterson, MD. But the truth is walking can actually help you lose weight, among several other major life perks. And you can start reaping the benefits with just 30 minutes a day, she adds.

But walking isn’t just good for weight loss alone. "Research finds that walking regularly reduces the risk of high blood pressure, high cholesterol, diabetes, and heart disease," Dr. Peterson says.

To get in on those gains, though, is going to take more than your typical, one foot in front of the other. "Many of us get into what I call a walking rut," says Michele Stanten, an ACE-certified fitness instructor, walking coach, and author of The Walking Solution. We get lulled into the same, everyday stride and don't realize that even a brisk walk around the block can do your health some good.

Even better? “Try to walk on terrain with hills to vary the incline and pick up your pace on and off throughout your walk,” Dr. Peterson says. This will add intensity to the workout, and you want a mix of high and low intensity and that'll help increase your cardio fitness. Feeling a little glum lately? Lace up your shoes and get moving. Walking for an hour a day can reduce your risk of depression, according to a 2019 JAMA Psychiatry study. Researchers actually saw a 26-percent decrease in odds of developing depression with increased physical activity, like walking. "Intentionally moving your body in more gentle ways throughout the day—like walking, stretching, taking the stairs, doing the dishes—can still add up in good ways for your mood," study author Karmel Choi told Harvard Health.

The next time you're stuck in a mental rut for ideas, sign off social media and take a stroll around the block. Going for a walk can actually increase creativity levels, according to a 2014 study in the Journal of Experimental Psychology, Learning, Memory, and Cognition. Researchers observed 176 students performing a series of tasks while seated versus while walking. And they found that walking could amp up a person's creative output by 60 (!!) percent.

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