Why is walking good for your health?
Admit it: you already know the answer to that question, don’t you? Yes, walking every day (or at least most days) is good for your health. Taking 30 minutes a day to hit the pavement or the treadmill brings a wealth of health benefits.
But we get it. It’s hard to find time to call your mother, let alone take half an hour out for yourself. Juggling the kids, work and mountains of washing while trying not to neglect – you wonder when you’ll ever get back to the gym.
However, the experts are right (as usual!) Research suggests that some kind of exercise – including walking – most days is good for your body and mind. So, you don’t have to squeeze in a weekly spin class once the kids go to bed.
Just take the opportunity to lace up your shoes whenever it presents itself. Here’s why…
Even a short walk in the fresh air can have mood benefits.
Walking can help to keep your heart healthy
Walking gets your blood pumping, supplying vital oxygen and nutrients throughout your body. And physiotherapist Brad McIntosh says that this, in turn, “reduces the risk of cardiovascular disease and helps to improve your aerobic and muscular fitness.”
Just don’t forget to warm up .
Walking can also help reduce stress and improve your mood
Another reason that walking is good for you is that it lifts your mood. And, when you walk briskly, evidence points to better mental and memory function.
Even a short walk in the fresh air can have mood benefits. Try popping your headphones on and listening to a podcast. Or cue up your favourite playlist and walk in time to the thumping beat.
Alternatively, simply enjoy the scenery and let yourself be in the moment. Take in everything you see that you’d miss if you were driving. Relax your shoulders, your arms and your eyes.
Whether you walk alone or , it’s time spent away from your demanding schedule, looking after everyone else. And who doesn’t feel good about that?
Enjoy the scenery and let yourself be in the moment. Take in everything you see that you’d miss if you were driving.
Do you really need to walk 10,000 steps to get the benefits?
Back in the 1960s, researchers decided that a goal of 10,000 steps was a great marketing tool to sell pedometers. They had good intentions though: they wanted to encourage people to move more and recognise how sedentary their lives were.
At that point, researchers assumed that the average person took about 3,500-5,000 steps as incidental exercise as they were just going about their day. And they estimated that aiming for 10,000 steps would double this figure.
However, the World Health Organisation (WHO) states that what we actually need is 150 minutes per week of moderate-intensity aerobic exercise to live a healthy life. Of course, if you enjoy running, that can be an excellent exercise option. “But,” Brad adds, “brisk walking – the type that elevates your heart rate and makes you puff a little – also fits into this category.”
In other words: you don’t necessarily need to walk long distances every day for health benefits. Instead, to get your weekly 150 minutes of brisk walking, just do 30 minutes five days a week.
When is the best time to walk?
Some say the benefits of a morning walk include better focus and a great start to the day, and they may be right. But if you’ve had a broken night’s sleep and need to do a million things before 9am, a sunrise walk probably won’t happen.
And if you’re not naturally a morning person, that’s OK. Whatever time of day you pound the pavement, it will still help to improve your health.
The good news is that you can still benefit from slipping on your walking shoes at lunchtime. Or wait till the kids are in bed and then push yourself out the door. (You could even try taking your kids out for some fun exercise with you some days.)
The best time to exercise is always whenever you can actually do it.
What do you need to reap the benefits of walking?
You’re probably wondering whether you need fancy shoes or hand weights for walking to be good for you.
In answer, Brad says that quality shoes are important for foot, ankle and leg health. His recommendations include:
- choosing shoes that are suitable for walking or hiking if you’re going off-road
- getting advice from a good physio or podiatrist if you have a history of injury to your feet, shins, hips or back
- changing your shoes roughly every six months or 800km
And if you’re thinking about walking with ankle or hand weights, be careful! They can change your gait, force you to overuse muscles or increase your risk of injury.
Quality shoes are important for foot, ankle and leg health.
Step by step, you’ll improve your health
All you need to do is start. Trial some walking routes around your neighbourhood, or renew that gym membership and use their treadmill.
Then try to carve out some time for yourself each week, and just take the first step.
Related:
- 9 tips to improve your focus and be more productive
- How to boost your energy levels when you’re tired
- How to create habits you can actually stick to (for good this time)
Brad McIntosh is a highly-trained and well-regarded physiotherapist with a particular clinical and research interest in knee rehabilitation.
Reviewed by the healthylife Advisory Board June 2021
Related reads
10 ways to get more steps into your day
There’s a myth that you must do 10,000 steps a day to see health benefits. Even a small boost in your daily step count can make a difference to health.
How to stay active (and why it matters) with Sam Wood
Getting, and staying active doesn't have to be hard. Sam Wood gives us his top tips to keep moving, plus 5 easy, do anywhere exercises that making working out super simple.
How routines can help you achieve your health goals
Having some structure in your life can help you to achieve your health goals. Although we’re all individuals, we’re still human. And humans are creatures of habit.
Does it really matter if you walk 10,000 steps per day?
The average Australian walks just 7,400 steps per day… but does the number of steps we walk per day even matter?
Tunes to get your healthy on
Enjoy three playlists created especially for you while we take a deeper look at how music can be good for you and your health
How much exercise do I really need?
Is 30 minutes per day of exercise most days really enough? Yes, it is – although many of us seem to struggle to get that much.
What does running do to your body?
When you set fitness goals, avoiding pain and injury should be your number one priority. So what does running do to your body and do the benefits outweigh the risk of injury?
Sam Wood’s top 5 exercises to beat back stress
Knowing that exercise helps us combat stress is something that we can use to our advantage. Here are 5 types of exercise that will support our nervous system.
6 stretches for desk workers
Easy ways you can integrate movement and break up sitting time during the work day without having to leave the desk.
The lowdown on 10,000 steps a day
Do you really need to do 10,000 steps a day or can you safely throw caution to the wind and forget about step counts altogether? Let's find out.
This article is for informational purposes only and does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice. If you have any concerns or questions about your health you should consult with a health professional.