Taking this many steps every day could reduce risk of death

Walking is an easy, low-impact exercise that can be done anytime, anywhere, and requires no special equipment or training. 

It is one of the most popular forms of exercise in the world and has numerous physical and mental health benefits. It can be incorporated into your daily routine in many ways, such as walking to school or work, cleaning your house, taking the stairs or going for a stroll in a nearby park. The average adult takes 3000 to 4000 steps per day, equalling around 3.2km.

According to research conducted by the US Department of Health and Human Services, adults who took 8000 or more steps a day had a lower risk of death over the following decade than those who only walked 4000.

Here are five physical and mental health benefits of walking.

Improves cardiovascular health

Walking can significantly improve your cardiovascular fitness by increasing blood flow to the heart and the surrounding blood vessels, reducing the risk of heart disease.

Walking can also lower blood pressure, reduce the risk of stroke, and improve cholesterol levels in both adults and children.

Another benefit of walking is that it boosts the levels of high-density lipoprotein (HDL) cholesterol (sometimes called ‘good cholesterol’ in your body. HDL levels are a strong predictor of cardiovascular disease risk.

Reduces BMI and counteracts weight gain-causing genes

The more you walk, the more calories you burn, which makes walking an excellent exercise for weight loss.

Walking counteracts the effects of weight-promoting genes. In a study conducted by the Department of Nutrition at the Harvard School of Public Health in Boston, more than 12,000 participants were studied for two years, and data on their physical activity was collected. Researchers found that a brisk one-hour daily walk reduced the genetic influence of more than 32 genes that cause obesity by half. 

Walking is also associated with a decrease in BMI, increasing metabolism and promoting a lower body fat percentage. Studies have shown that the BMI was inversely and significantly associated with walking distance in elderly, senior, and middle-aged men, as were their waist circumferences.

If you are overweight with a high BMI, it is recommended to start with slow walking for greater and more rapid changes in overall body fat percentages. Additional studies conducted on more than 161 obese and overweight adults show that slow to moderate-speed walking induces fat loss and reduces fasting serum insulin. 

Prevents the onset of type 2 diabetes

Walking reduces the risk of developing type 2 diabetes, a condition where the body is unable to use insulin effectively, leading to high blood sugar levels. It can also improve insulin sensitivity, making it easier for the body to use insulin effectively and regulate blood sugar levels. According to a study published in the Journal of the American Medical Association, walking for 30 minutes a day can reduce the risk of developing type 2 diabetes by up to 30 per cent. Walking can also help control blood sugar levels in people who already have diabetes.

Additional studies published by the World Journal of Diabetes found that walking for 150 minutes per week, or 30 minutes a day, reduces the risk of type 2 diabetes by up to 58 per cent. The study also found that even moderate amounts of walking can be effective in reducing the risk of the condition.

Boosts the immune system

Walking boosts the immune system by increasing the production of white blood cells, which help fight infections. 

According to a study conducted on 1000 adult participants, those who walked for at least 100 minutes a week, had a 43 per cent reduction in sick days compared to those who only exercised once a week or less. Additionally, the study found that people who regularly walked and still caught a cold or the flu had a shorter duration of illness and experienced milder symptoms. 

Promotes good mental health

Walking is not just good for physical health; it can also improve mental health. According to a study published in the British Journal of Sports Medicine, walking can improve mood, reduce stress and anxiety, and boost self-esteem in pregnant women, people with HIV, and people with kidney disease. Walking was found to be effective at reducing depression and anxiety across all clinical conditions, though the magnitude of the benefit varied depending on the kind of anxiety or depression disorder and other factors such as age and gender. 

Make walking a habit

Here are some tips to help you get started with a walking habit.

1. Set a goal. Start with a goal that is realistic and achievable. Maybe you want to walk for 30 minutes a day, four times a week. Whatever your goal is, write it down and make sure you stick to it.

2. Find a route. Find a route that is convenient and enjoyable for you. Whether it’s a local park, the beach, or a route around your neighbourhood, make sure it’s a place that you feel comfortable and safe.

3. Schedule it in. Set aside time in your daily schedule to go for your walk. Make sure it’s a time that works for you and that you can stick to.

4. Listen to music. Music can be a great motivator when it comes to walking. Create a playlist of your favorite songs to listen to while you’re walking.

5. Invite a friend. Invite a friend or family member to join you so you can exercise while you socialise.

6. Track your progress. Use a fitness tracker or app to track your progress. Seeing your progress laid out can be a big motivator.

Do you walk every day? What is your main form of exercise? Let us know in the comments section below.

Also read: Ramping up exercise after heart problems may be the best medicine: study

Disclaimer: This article contains general information about health issues and is not advice. For health advice, consult your medical practitioner.