Step your way toward better health: The benefits of walking

You may have heard the phrase “no pain, no gain.” When it comes to exercise, though, that’s not quite accurate. If you want to improve your health but aren’t sure where to begin, a walk might do the trick. The benefits of walking, a simple activity, are abundant. Our Lakeview Hospital team shares the details.

Exercise and your health

Have you ever seen a list of risk factors for a health condition? For high blood pressure, you would see “a sedentary lifestyle” or “being physically inactive” on the list.

That’s because exercise plays a key role in keeping you healthy. Being physically active is one step you can take to improve your overall health. Exercise can:

• Boost mood and strengthen mental health
• Help you maintain a healthy weight
• Improve cognitive health, including thinking, learning and memory
• Manage blood sugar levels, which lowers the risk of diabetes
• Reduce the risk of falls
• Reduce the risk of heart disease
• Strengthen bone and muscle health

Your health will benefit from any amount of physical activity, and experts recommend getting at least 150 minutes of moderate physical activity each week. That’s fewer than 30 minutes a day of moderate or vigorous activity that increases your heart rate, including swimming, water aerobics, dancing, gardening, jogging or walking briskly.

How walking can boost your health

There are proven health benefits associated with walking. Research funded by the National Heart, Lung, and Blood Institute found that taking a daily walk can reduce the risk of heart disease, stroke, high blood pressure, Type 2 diabetes and many other health conditions. Regular physical activity like a daily walk also promotes heart health by helping to reduce stress and improve sleep.

Want to take a deeper dive into the research?

• A 2021 study found that taking approximately 7,000 steps a day lowered the risk of death by up to 70% among middle-aged men and women.
• A 2020 study found that at least 150 minutes of brisk walking every week can help postmenopausal women reduce their risk of high blood pressure.
• A 2017 study found that regular moderate activity like walking can reduce blood pressure in Black Americans, who are at a higher risk of developing high blood pressure.

The evidence shows that you can walk your way to better health. Walks are easy to work into your daily routine, too. You can take a stroll before your day begins, after dinner or during lunch breaks at the office.

If you’d like to establish a regular walking habit, start by carving out space in your schedule. Look at your calendar, block out several walking “dates” with yourself each week and put them on your schedule as appointments. Treat them like any other appointment—don’t cancel on yourself.

Start slowly at an easy pace and distance, then build up over time. Help yourself stay motivated to keep up your walking habit by sharing your progress with friends, inviting them along on your walks or signing up for a local 5K. No matter what you choose, get moving!

Want to take other steps toward better health? Start with a checkup! Find a Lakeview Hospital primary care provider here.