Are the health benefits of walking truly worth lacing up your sneakers for every day? And do you have to power walk or take a million walk breaks during the day to see the positive results?
In this short guide, we’ll answer those questions and highlight the fantastic health benefits that come with walking daily. Not a daily walker? We’ll even share our favorite tips for getting motivated to become one, starting with:
The Top Health Benefits of Walking Daily
Don’t underestimate the power of daily walks. Studies have shown that consistent walking can lead to incredible health benefits, such as:
#1. Lower Risk For Serious Diseases
While walking daily may not seem like much, it can reduce your risks for chronic diseases like heart disease and diabetes, according to research.
Studies have also proven that daily walks can lower high blood pressure, total cholesterol, and body fat. It may even help improve fasting blood sugar levels.
#2. Stronger Bones and Muscles
Walking is beneficial for improving your fitness level. This, in turn, can strengthen your bones and muscles.
It may even help slow down osteoporosis, which is when your bones become brittle and prone to fracturing.
#3. Healthy Weight Management
Walking is one of the cheapest and most beneficial forms of exercise if you’re hoping to lose weight or maintain your current physique.
Consistent walking has been shown to help people burn more calories and improve their waist circumference.
#4. Mood Enhancement
Research has demonstrated that taking daily walks acts as a powerful and natural mood lifter.
In some cases, walking can reduce depression rates. And others may be able to decrease both anxiety and tension by merely adding more walk breaks throughout the day.
Longer power walks can also help you reap these mood benefits, as does walking outside in nature.
How to Get Motivated to Walk Every Day
If the health benefits of walking aren’t enough to get you laced up and out the door, consider trying these tips:
#1. Multitask with Your Favorite Media
Don’t have enough time in your day to walk and enjoy your favorite content? Why not do both?
Pop on your favorite playlist, an audiobook, or a podcast so you can have fun during your walk.
If you’re stuck indoors on a treadmill, you can even queue up your favorite show to help pass the time.
The potential to get lost in a really good story or binge new episodes during your walk should motivate you to get off the couch.
#2. Switch Up Your Route
Walking along the same roads/trails can get boring if you do so every day.
So try new walking trails for a change of scenery. Exploring new places will be both motivating and exciting.
You can plan a quick drive somewhere close that may offer new walking paths you haven’t tried.
Just remember to practice these walking safety tips:
- Choose well-lit areas with other people around.
- Let loved ones know where you plan to walk, for how long, and when so someone knows if you’ve been gone too long.
- Wear reflective clothing, not just bright colors, at night and in the early morning hours when it’s dark. People should be able to see you even if they suffer from color blindness.
- Bring your phone and ID in case something unexpected happens (or something goes wrong).
#3. Vary Your Intensity
You may also want to try walking at different intensities to wake up your body.
A few days of leisurely walking coupled with a power walk or uphill trail every so often can do wonders for your psyche.
#4. Set Goals and Milestones
Telling yourself to reach a certain point (like a big tree or stop sign) before turning around gives you a finish line to focus on.
You’ll also have a definitive start/end time so your walk doesn’t feel like it will drag on forever.
And you’ll start to look forward to reaching this achievement instead of staring at your watch or phone.
#5. Dress for Success
Having a comfortable walking outfit with the right shoes is essential for daily walks. It’s also helpful for getting you in the right mindset to actually want to go for a walk.
If you don’t have the proper walking attire, purchasing new workout gear may boost your motivation to use it.
Ready to Harness the Power In Daily Walks for Your Health?
Now that you know the incredible health benefits that come with daily walks, it’s time to start racking up steps.
If you’re not used to walking daily, give yourself easy weekly goals to reach. Start by committing to three days of walking per week, then increase this to five days, and push further until you establish a daily walk habit.
Including more walking breaks throughout your workday can also help you reap these health benefits and de-stress.
So go ahead and lace up those sneakers -- we promise you won’t regret it!
References:
- https://newsinhealth.nih.gov/2016/03/benefits-walking
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4453623/
- https://www.ncbi.nlm.nih.gov/pubmed/3282085
- https://www.niddk.nih.gov/health-information/weight-management/walking-step-right-direction
- https://www.niddk.nih.gov/health-information/weight-management/walking-step-right-direction
Author: Devan Ciccarelli
Email: devan@behappynothangry.com
Instagram/Facebook Group: @behappynothangry/Be Happy Not Hangry
Website: www.behappynothangry.com
