Benefits of Walking
The benefits of walking are plentiful. Just getting up and walking can do so many things for the body. From
improving your overall health, weight loss, reducing the risks of cardiovascular disease and some form of cancers
to alleviating stress and getting a better sleep at night - walking is without doubt, one of the most beneficial
forms of exercise that can be done inexpensively year-round by almost anyone, anywhere with little risk of
10 Reasons Why Walking is Great
1. Walking Aids In Weight Loss
Adding some form of cardiovascular exercise to one’s daily routine will help aid in weight loss and walking is
an easy way to do this. Power walking and incline walking will increase the heart rate and burn nearly as many
calories as jogging. This is also a great way to rev the metabolism and keep the fat burning going long after the
exercise is over. Walking sixty minutes a day, six days a week is a surefire way to see rapid results.
2. Walking Decreases The Risks of Diseases
When walking is added to the daily routine, and the pounds begin to come off, the risk of diseases like
cardiovascular disease, or heart disease, diminishes. As a person gets fitter, the heart becomes much stronger and
this makes a person resistant to all sorts of health problems. In addition, several studies also show a 30%
reduction in certain forms of cancer among people who regularly exercises.
3. Walking Improves Your Sleep
When one exercises, one gets more, and better, sleep at night. The body needs to be fatigued in order to get a
good, restful night’s sleep, and exercise is a key way to do this. In addition, another benefit of walking is
stress reduction, which helps one to sleep better at night, too!
4. Walking Reduces Stress
Exercise helps to relieve tension, and walking is a great way to improve mood, decreases anxiety and stress
levels. This, in turn, will also allow for better sleep at night and weight loss. The hormone cortisol is released
when a person is under stress, and this hormone has been linked to weight gains. Relieving stress keeps the hormone
from being released, combating weight gain from stress. When a person feels good about himself, this also help
improves self-confidence and body image.
5. Walking Increases Energy
Adding exercise to the daily routine can also increase one’s energy. When a person exercises, endorphins are
released. These endorphins cause individuals to feel better about themselves and this leads to a more positive
outlook. The output of endorphins also keep the energy up, so there is less need for caffeine or other "pick me
ups" throughout the day. Increased energy also means that individuals will want to continue to exercise - another
great benefit of walking.
6. Walking Builds Healthy Bones
Walking is a low impact exercise which helps to improve bone mass density in the body. This increased bone
density helps to protect the body as it ages, meaning there is less risk for osteoporosis, and it will also reduce
the need for hip replacements as one ages.
7. Walking Increases Lung Capacity
As one exercises, they breathe in more and more air, filling the lungs to capacity. This means that the lungs,
in essence, get exercise. This is great for those with allergies or asthma, as it helps them to breathe easier on a
8. Walking Improves Social Life
Walking is a social exercise since it can be done by people of all ages. Most people walk in pairs, and there
are also weight loss programs that encourage people to meet up at specific times in order to walk in groups. This
can increase one’s social circle. As people walk, they talk, and recently studies have shown this increased social
interaction actually helps people to live longer! Walking can also be a great family outing, bringing parents and
kids together, too.
9. Walking Slows Down The Aging Process and Prolongs Life
Everyone grows old, but medical research indicates that it possible for one to prevent up to 50% of the
functional decline often associated with aging through simple exercise program such as walking. In another study
published in the Journal of the American Medical Association, it is concluded that those who exercise regularly can
also statistically expect to live longer than those who are less active.
10. Walking Is A Low Cost Exercise
Walking needs little special equipment. The only thing to buy is a pair of walking shoes. Regular walkers may
want to add pedometers to monitor their activity level but walking is, at its core, a basic form of exercise. No
gyms are required and no additional fancy equipments are needed.
Benefits of Walking vs. Running
Walking is the ideal form of physical activity for almost everyone. It is true that running burns more calories
if done for the same amount of time, but running takes a toll on the joints, whereas walking is low impact. This
means that the joints take less of a beating and will stay healthier longer, rather than needing to be replaced
later in life.
Walking is also a better form of exercise for certain individuals who cannot run. Older adults or people who
have knee problems are better off walking. Walking for longer periods of time, over longer distances, help improves
muscle strength and endurance plus it will burn almost as many calories as you do while running shorter
How Many Calories Are Burned Walking
For individuals looking to walk for health and
weight loss, many health experts recommended that one should walk at least 10,000 steps (about 5 miles /
8 kilometers) a day.
If you complete the 10,000
steps a day, you will have burned about 300 to 500 calories.
How Much Calories to Lose Weight
There are 3,500 calories in a pound of body fat (or 7,700 calories in a kilogram of
fat.) As a rough estimate, if one wants to lose a pound of fat a week, one needs to lose 500
calories per day.
3,500 / 7 days = 500 calories per day