Walking is a simple, everyday activity that most of us take for granted. Yet, it’s increasingly being recognized for its extensive health benefits.
Dr. Thomas Frieden, former director of the Centers for Disease Control and Prevention, calls it “the closest thing we have to a wonder drug.” Here’s why walking deserves more credit and should be a staple in your daily routine.
Counteracts Weight-Promoting Genes
Struggling with weight management? Walking might be the key. A Harvard study examined 32 obesity-promoting genes in over 12,000 people and found that those who walked briskly for about an hour a day reduced the effects of these genes by half.1 This means walking can significantly help in maintaining a healthy weight, even if you have a genetic predisposition to obesity.
Curbs Sugar Cravings
Do you often find yourself reaching for sugary snacks, especially in stressful situations? Research from the University of Exeter shows that a 15-minute walk can curb cravings for chocolate and other sugary treats.2 By incorporating short walks into your day, you can manage your sweet tooth and reduce your intake of unhealthy snacks.
Lowers Breast Cancer Risk
Walking isn’t just good for your waistline; it also plays a role in reducing the risk of breast cancer. An American Cancer Society study found that women who walked for seven or more hours a week had a 14% lower risk of developing breast cancer compared to those who walked three hours or less.3 This protective effect was observed even in women with risk factors such as being overweight or using supplemental hormones.
Eases Joint Pain
If you suffer from joint pain, walking could be your best friend. Studies show that walking reduces arthritis-related pain and can even prevent arthritis from developing. Walking five to six miles a week helps lubricate and strengthen the muscles around the joints, particularly the knees and hips, which are most susceptible to osteoarthritis.
Boosts Immune Function
Walking can also fortify your immune system. A study of over 1,000 men and women revealed that those who walked at least 20 minutes a day, five days a week, had 43% fewer sick days than those who exercised once a week or less. Even when they did get sick, their symptoms were milder and their recovery was quicker.4
Why Walking is a Must
Despite being a low-impact exercise, walking packs a punch when it comes to health benefits. It’s easy to incorporate into your daily routine, requires no special equipment, and can be done almost anywhere. Here’s how to get the most out of your walks:
Consistency is Key:
Aim for at least 20 minutes of brisk walking a day, five days a week.
Mix it Up:
Vary your route and pace to keep things interesting and to challenge different muscle groups.
Buddy Up:
Walking with a friend can make it more enjoyable and keep you accountable.
Walking is more than just a way to get from point A to point B. It’s a powerful tool for enhancing physical health, mental well-being, and overall quality of life. So, lace up your shoes and start walking your way to better health!
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References:
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American Heart Association. (2012, March 14). Walking may lessen the influence of genes on obesity by half. ScienceDaily. sciencedaily.com/releases/2012/03/120314142833.htm
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Short walk cuts chocolate consumption in half, University of Exeter, 2011 https://news-archive.exeter.ac.uk/featurednews/title_171423_en.html
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Hildebrand JS, Gapstur SM, Campbell PT, Gaudet MM, Patel AV. Recreational physical activity and leisure-time sitting in relation to postmenopausal breast cancer risk. Cancer Epidemiol Biomarkers Prev; 22(10); 1906–12.
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Nieman DC, Henson DA, Austin MD, et al Upper respiratory tract infection is reduced in physically fit and active adults, British Journal of Sports Medicine 2011;45:987-992. https://bjsm.bmj.com/content/45/12/987
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Surprising Benefits of Walking, Harvard Health Publishing (Harvard Medical School), 2023 https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking
