Amazing Health Benefits of Walking

One of the most powerful ways to lose weight, stay healthy, and live longer is by walking. The key is to strut for, ideally, at least 30 minutes a day. And whether you decide to lace up your sneakers and walk to work, pair up with a friend, or join a hiking club, walking can do everything from lowering your blood pressure and reducing your risk of chronic diseases to making your brain sharper and your heart happier.

Here’s what else you can expect when you start walking for just a half-hour every day;

1. Walking will improve your mood.

Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility.

2. It will help you burn calories and lose weight.

As you continue to walk, you may notice your pants begin to fit more loosely around your midsection, even if the number on the scale isn’t moving much. That’s because regular walking can help improve your body’s response to insulin, which can help reduce belly fat.

3. Walking can reduce your risk of chronic disease.

The statistics are impressive: The American Diabetes Association says walking lowers your blood sugar levels and your overall risk for diabetes. Researchers at the University of Boulder Colorado and the University of Tennessee found that regular walking lowered blood pressure by as much as 11 points and may reduce the risk of stroke by 20 to 40%. One of the most cited studies on walking and health, published in The New England Journal of Medicine, found that those who walked enough to meet physical activity guidelines had a 30% lower risk of cardiovascular disease, compared with those who did not walk regularly.

4. Your digestion will improve by walking more.

If you currently praise coffee for keeping your digestive system going strong, get ready to start thanking your morning walk instead. That’s because a regular walking routine can greatly improve your bowel movements. One of the very first things an abdominal surgery patient is required to do is to walk because it utilizes core and abdominal muscles, encouraging movement in our GI system.

5. And it can help alleviate joint pain.

Contrary to what you might think, pounding pavement can help improve your range of motion and mobility because walking increases blood flow to tense areas and helps strengthen the muscles surrounding your joints. In fact, research shows that walking for at least 10 minutes a day—or about an hour every week—can stave off disability and arthritis pain in older adults.

6. Walking more can boost your immunity.

It turns out that putting one foot in front of the other could help reduce your risk for disease and promote longevity. Research from Arthritis Research & Therapy suggests that high-intensity interval walk training can help improve immune function in older adults with rheumatoid arthritis, an inflammatory disease that affects the joints.

7. It can even help you live longer!

Ever wonder how people from Blue Zones are able to live to 100? Their secret to a longer and healthier life involves walking and getting outside. A study in the Journal of the American Geriatrics Society showed that adults between the ages of 70 and 90 who left the house and were physically active lived longer than those who didn’t. Staying active also helps you stay connected to loved ones and friends who can provide emotional support, which is especially important as you age.