When you think of working out, going on a walk might not be the first activity that comes to mind. But if you’ve always hated running, walking might be a great fit for you. Walking is great for people of all ages, and has many of the same health benefits of running without as high a risk for injuries.
If you have a sedentary job, you can squeeze walks into a busy day, whether that’s during a lunch break, before meals or when you need some fresh air. Some people have even started to invest in small treadmills under their desks to walk during work hours.
Anyone who walks daily enjoys these health benefits:
- Muscle strengthening
- Increased energy
- Better balance
- Weight control
- Maintained bone strength
- Good quality sleep
While these benefits are great, let’s get into some other reasons you should consider incorporating walking into your routine.
Improved immune function
Staying active is a great way to give your immune system a boost. It helps reduce stress and inflammation while also increasing blood flow. This helps your white blood cells travel around your body, improving immune system response.
A healthy immune system helps you fight off viruses, bacteria and other pathogens. In many cases, it prevents you from getting sick in the first place. But if you do get sick, a healthy immune system helps your body fight off whatever is making you feel ill.
Reduced joint pain
If you’re experiencing any joint pain low impact exercises like walking can help ease some of your discomfort. Walking is also great for maintaining bone strength, which helps reduce your risk for osteoporosis and other bone health issues—just don’t push yourself too hard.
If you happen to hurt yourself, using a heating pad and/or cold compresses can help ease pain and reduce swelling. Make sure you see a doctor to determine if your injury needs more intensive treatment.
Reduced depression symptoms
Moving your body also has numerous mental health benefits.
In a study of middle-aged women who had depression, 200 minutes of walking every week significantly improved their symptoms. They also experienced better social lives, improved emotional stability and increased energy. These results persisted for several years after the study began, and the women experienced fewer limitations from depression even three years later.
Improved cardiovascular health
Someone dies from heart disease every 34 seconds in the United States. It’s responsible for 1 in 5 deaths in the US and claimed nearly 700,000 lives in 2020. As a result, doctors and patients prioritize should heart health. Walking can help prevent heart disease.
Reduced eye strain
Staring at a computer screen all day can strain your eyes. In fact, people who have digital eye strain, also known as computer vision syndrome, experience a variety of symptoms, including:
- Dry eyes
- Blurry vision
- Eye strain
- Head, neck and/or shoulder pain
Poor posture, inadequate lighting, and untreated vision issues can also lead to eye strain. People who suspect they have digital eye strain should seek advice from an eye doctor. You should always visit a medical professionals if you experience changes in your vision. They can rule out serious health conditions and get you the treatment you need. And if you do have digital eye strain, they’ll recommend frequent breaks from using digital devices.
Taking regular walks throughout the day can help break up screen time and may reduce your risk for digital eye strain.
And what better way is there to get away from screens than to get some fresh air?
Enhanced creativity
Studies have shown that walking can improve creativity. In one study, researchers found a person’s creative output increased by an average of 60 percent when walking. So if you’re in need of inspiration, grab your walking shoes and go for a stroll!
Lowered risk of obesity
Leading a sedentary lifestyle increases your risk of obesity. Those who are obese are at an increased risk for diabetes, high blood pressure, chronic pain and other health issues.
The American Heart Association found that walking for at least an hour a day significantly reduces your risk for obesity. People who take brisk walks each day are half as likely to develop obesity, even if they carry genetic markers that predispose them to it.