Benefits of Walking: Why It's Good for You & How to Start

Walking is one of the most popular forms of exercise among people of all ages, and for good reason. Despite being low-impact, the health benefits of walking are varied and well-documented. Walking every day, or most days, is a great way to support your overall health. And, unlike more demanding forms of exercise, it is accessible to nearly everyone and requires no special equipment.

From helping cardiovascular health to lifting spirits, we’ll examine how this activity can support your health and well-being. So, lace up your shoes and explore how walking can enhance your life.

5 Common Benefits of Walking Every Day

If you walk to stay active, you may be asking yourself, is walking good exercise? The short answer is yes: walking is a fantastic aerobic exercise that can help you manage weight and improve your wellbeing. Here’s a closer look at the main benefits of walking.

1. Can Improve Cardiovascular Health

Did you know that walking is linked to better heart health? It may help improve circulation, lower blood pressure, and encourage better heart function. When you walk, your heart works more efficiently, pumping blood and oxygen throughout your body. This, in turn, can help reduce the risk of cardiovascular conditions.

2. May Help with Weight Management

Are you wondering, does walking help you lose weight? You’ll be pleased to know that walking can support weight management by burning calories and boosting your metabolism. For example, a one-hour brisk walk, which is walking at around three miles per hour, can help you burn up to 460 calories.

3. Can Support Mood and Mental Clarity

One of the benefits of walking 45 minutes a day or longer is that it can help clear your mind and lift your spirits. Physical activities, like walking, promote the release of chemicals that help support your mood, which can be particularly effective after a long day or during stressful periods. Additionally, walking in nature can help with these benefits, with evidence suggesting that engaging in physical activity in a green space can lower cortisol levels, also known as the “stress hormone,” by 15%. 

4. May Lead to Better Sleep

Walking might be part of the solution if you occasionally have trouble sleeping at night. One of the benefits of walking and other forms of physical activity is that they can support the quality of your sleep, helping you doze off faster and stay asleep through the night. Plus, since walking can support your mood, it may also contribute to deeper sleep and less daytime sleepiness.

5. Can Help with Joint Health

Living with sensitive joints can make exercising a challenge. Walking is a gentle activity that can be easier on the joints compared to high-impact exercises. It allows for enough movement to keep your joints flexible without causing additional strain. This can support joint health, making everyday activities more manageable.

Tips to Get Started with Walking

Walking is an easy and accessible exercise you can start anytime. And you don’t need to spend hours walking to reap the rewards. Even if you can’t quite reach the recommended 10,000 daily steps, evidence shows there are still benefits of walking a mile a day, which amounts to roughly 2,000 steps. Even just 10 minutes of walking daily can support your overall wellbeing.

Here are some practical tips to help you get started. 

• Find a Comfortable Route: Choose a safe, well-lit, and enjoyable walking path. Whether it’s a local park, your neighborhood’s sidewalk, or a nearby trail, picking a safe route you enjoy will make it easier to stick with your walking routine.
• Wear Appropriate Footwear: Invest in a good pair of walking shoes that provide support and comfort. Proper footwear can help prevent injuries and will make your walks more enjoyable.
• Start with Short Walks: If you haven’t exercised in a while, begin with short walks of 10-15 minutes, then gradually increase the duration and intensity as your fitness level improves.
• Set Realistic Goals: Set achievable goals to keep yourself motivated. Whether walking a certain number of steps each day or reaching a specific distance, setting realistic goals can help you track your progress and stay committed.
• Incorporate Walking into Your Daily Routine: Find ways to include walking in your daily activities. For example, take the stairs instead of the elevator, walk during your lunch break, or park further from your destination. Small changes can add up and help you stay active.
• Use Technology for Motivation: Fitness apps or devices that track your steps and monitor your progress can help you stay motivated. Listening to music or guided meditations as you walk can make the experience more enjoyable and help you stay focused on your goals.
• Stay Hydrated: Bring a water bottle with you, especially on longer walks, and remember to drink plenty of water. Staying hydrated is important for keeping your energy levels high and preventing dehydration, especially in warmer weather.

Prioritize Your Memory with Prevagen

Now that you know walking benefits everything from your cardiovascular health to your joints, it’s time to take the next step in your wellness journey. With just a good pair of shoes, a water bottle, and the motivation to get moving, you can make walking a part of your routine and enjoy all its benefits.

And while you’re taking care of your body with a daily walk, don’t forget about your mind. Prevagen, America’s #1 pharmacist-recommended memory supplement, is designed to help with mild memory issues, making it the perfect addition to your self-care regimen.

Prevagen is made with Apoaequorin, a research-backed protein originally discovered in jellyfish that may support healthy brain function. Learn more about what Prevagen is to decide if it’s right for you.