5 Awesome Benefits of Short Daily Walks!

Ever heard of the phrase “Learn to crawl before walking, and learn to walk before running”?. Now that everyone has learned how to run, it seems that the simple art of walking has been left behind. While jogging and running have their place, walking comes with a bunch of unexpected advantages that can make a big impact on your overall well-being. So, if the idea of breaking into a jog feels a bit overwhelming, don’t fret and just walk it off. In this article, we’re going to delve into five of these unexpected perks that come with this gentle yet highly effective form of exercise. 

Five Awesome Benefits of Walking

1. A Heart-Healthy Habit

Walking might not give you the same adrenaline rush as running, but it’s undoubtedly an excellent cardiovascular exercise in its own right. Regular brisk walks have been proven to have a positive impact on heart health. They help in bringing down blood pressure, decreasing cholesterol levels, and improving blood flow. The beauty of it all? You don’t need to be running marathons. Just giving yourself 30 minutes to brisk walk on most days of the week can really lower your risk of heart disease. An added bonus is that walking is a low-impact activity, which means it’s gentle on your joints, making it an excellent choice for people of all ages and fitness levels.

2. Mood Enhancement

Feeling down? Walking might be just the pick-me-up you need. The connection between exercise and an uplifted mood is well-established, and walking is no exception. Going for a stroll outdoors can trigger the release of endorphins, those wonderful “feel-good” hormones that can help alleviate stress, anxiety, and even mild depression. Plus, walking outside exposes you to fresh air and natural light, both of which can help tremendously for your mood and energy levels.

3. Better Sleep

For those looking for better sleep, you’re in luck!  A study conducted by a Japanese team found that participants who rarely exercised who then picked up walking as their go-to workout reported significant improvement in sleep quality. When combined with the mood enhancer provided by walking and regulation of your internal clock from natural light exposure, it’s no wonder that walking provides a good night’s sleep. So, if you’re in the market on how to quickly and effortlessly improve your sleep, walking is an exercise you can certainly count on.

Speaking of sleep, did you know that there’s a difference between energising quality sleep and sleep that leaves you wanting for more? Learn more about quality sleep by reading our article here. 

4. Weight Management

While walking might not reduce calories at the same rate as high-intensity workouts, it’s still a powerful tool for weight management. Keeping a healthy weight isn’t just about sweating buckets in the gym; it’s also about finding sustainable ways to stay active. Walking helps you burn calories, revs up your metabolism, and can help regulate your appetite. What’s more, it’s an exercise you’re more likely to stick with over the long haul, thanks to its gentle impact on your body.

5. Enhancing Longevity

The fountain of youth sadly doesn’t exist, so the second best thing is to stay healthy. Studies consistently show that regular walking is linked to increased life expectancy. Even shorter walks, when done consistently, can have a positive impact on how long you live. Walking contributes to your overall health by reducing the risk of chronic diseases, improving your immune system, and providing an overall sense of well-being. It’s not just about adding years to your life; it’s about making those years healthier and more fulfilling, and walking can definitely help with that.

10,000 Steps: To do or not to do?

Chances are you’ve come across the idea that hitting 10,000 steps a day is the gold standard for a healthy lifestyle. You know, the magical number that apps and pedometers celebrate with a little victory ding or vibration. But let’s face it, achieving 10,000 steps isn’t exactly a walk in the park for many of us.

A study focused on over 16,000 older women (with an average age of 72) from the Women’s Health Study. They were tracked for four years, and the results were eye-opening. The women who hit around 4,400 steps a day experienced a remarkable 41% lower death rate compared to those taking a mere 2,700 steps. More amazing is that the death rates continued to drop as step counts increased, up to around 7,500 steps daily. However, going beyond that threshold didn’t provide significantly extra advantages.

While that is great news, it’s important to note that the exact number of steps to achieve health benefits can vary from person to person. The advice to “move more and sit less throughout the day; some physical activity is better than none” still holds true. So, while there’s absolutely nothing wrong with shooting for 10,000 steps or even more, remember that it’s not about being tied to a specific number. It’s about tuning into your body, challenging it in ways that make sense, and feeling proud of what it can achieve.

So, here’s the takeaway: embrace those steps, but don’t let the numbers steal your motivation. Whether it’s 5,000 steps or 8,000 steps, what truly matters is that you’re moving and making a positive impact on your well-being. Listen to your body, let it guide you, and relish in the satisfaction of each stride.

Tips for Getting the Most Out of Your Walks

• Set Realistic Goals: Start with achievable goals, like a 20-minute walk every day, and gradually increase the duration as you become more comfortable.

• Buddy Up: Walking with a pal or family member can add fun and keep your motivation high.

• Nature Walks: Whenever possible, choose routes that take you through parks, nature trails, or along the beach. The calming effect of nature can amplify the benefits of walking.

• Mindful Walking: Use your walks as an opportunity to practise mindfulness. Pay attention to your surroundings, your breath, and the sensations in your body.

• Stay Consistent: Consistency is key. Aim for daily walks, even if they’re shorter. It’s the regular practice that leads to long-term benefits.

• Track Your Progress: Consider using a pedometer or a fitness app to track your steps and progress. Seeing your achievements can be motivating and satisfying.

In conclusion, while walking might not be as flashy as running or high-intensity workouts, its benefits are not to be underestimated. From promoting heart health and weight management to boosting mood and having better sleep, walking offers a holistic approach to well-being. So, if the idea of hitting the track for a run doesn’t appeal to you, remember that a brisk walk can be just as effective in improving your health and making your life more vibrant. Put on your walking shoes, step outside, and enjoy the simple pleasure of walking – both your body and your mind will thank you for it.