{"id":8466,"date":"2024-05-24T09:43:28","date_gmt":"2024-05-24T15:43:28","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=8466"},"modified":"2024-10-15T10:17:27","modified_gmt":"2024-10-15T16:17:27","slug":"benefits-of-walking","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2024\/05\/24\/benefits-of-walking\/","title":{"rendered":"Eleven Benefits of Walking"},"content":{"rendered":"

Among the benefits of walking are helping you to lose or maintain weight, being a good alternative to running, and better sleep. Scroll down to read this post from the BODi Blog by\u00a0Linnea Zielinski.<\/a><\/span><\/p>\n

\"Eleven<\/p>\n

In fitness, we tend to underrate the basics: getting enough water, sleeping enough hours, and yes,\u00a0walking enough steps<\/a>. As simple as it is, walking \u2014 which requires no training or special equipment \u2014 can have a big impact on your mind and body.<\/p>\n

Brisk walking counts as cardio<\/a>, but you don\u2019t have to pick up the pace to reap many of the benefits of walking. Why is walking important?<\/p>\n

\u201cIt\u2019s what we\u2019re meant to do!\u201d says\u00a0Mary Beth Rockwell<\/a>, CPT, CNC, CES.. \u201cWalking is a very effective,\u00a0low-impact<\/a>, no-fuss form of exercise.\u201d Here\u2019s what you need to know about the potential health benefits of walking.<\/p>\n

1. It Can Help You Lose or Maintain Weight<\/h2>\n

Don\u2019t dismiss the\u00a0calories burned by walking<\/a>. Ambling at average speed, a 150-pound person can burn 83 calories per mile. Feeling energized? Crank it up to a brisk pace with a slight grade to scorch 120 calories over the same distance.<\/p>\n

Weight loss and fat loss basically come down to\u00a0energy expended versus energy consumed<\/a>, and walking can actually help manage the amount of calories you consume.\u00a0Participants in one study<\/a>\u00a0walked briskly for an hour, but didn\u2019t eat more, feel hungrier, or produce more of the hunger hormone ghrelin.<\/p>\n

2. It Can Be a Good Alternative to Running<\/h2>\n

\"Shot<\/p>\n

\u201cRunning may garner the more glamorous headlines, but it\u2019s not for everyone,\u201d according to Rockwell. \u201cIf you\u2019re obese or have\u00a0hip or knee pain<\/a>, you may need to avoid the pounding aspect of running.\u201d<\/p>\n

That\u2019s where walking comes in. Since walking is less strenuous and\u00a0lower-impact<\/a>\u00a0than running, Rockwell says, \u201cyou can safely reap the\u00a0physical and mental benefits of regular exercise\u00a0while walking, even if you aren\u2019t a good candidate for running.\u201d<\/p>\n

3. It May Help You Sleep Better<\/h2>\n

Speaking of sleep, walking may help with that, too. Participants\u00a0in a 2019 study<\/a>\u00a0who increased their steps through daily walking reported higher-quality sleep than their peers who didn\u2019t.<\/p>\n

4. It Can Improve Mood<\/h2>\n

\"Happy<\/p>\n

\u201cStudies show that walking may also help you\u00a0overcome feelings of despair<\/a>\u00a0and\u00a0anxious feelings<\/a>,\u201d Rockwell notes. But even if you don\u2019t struggle with those emotions, this moderate activity can\u00a0help you more effectively deal with stress<\/a>\u00a0if you engage in it mindfully.<\/p>\n

And\u00a0get outdoors<\/a>\u00a0if you can. There are plenty of benefits to treadmill walking, but mood improvement is one of the big benefits of walking outside,\u00a0research suggests<\/a>.<\/p>\n

5. It Promotes Cardiovascular Health<\/h2>\n

Here\u2019s one of the big benefits of walking every day: It\u2019s good for your heart. In fact, it may be just as beneficial to cardiovascular health as running, according to research from the\u00a0Lawrence Berkeley National Laboratory<\/a>. So\u00a0the more you walk, the greater the benefit.<\/p>\n

6. It May Help Support Bone Health<\/h2>\n

\u201cWalking is a low-impact, weight-bearing exercise, helping your bones safely\u00a0grow stronger<\/a>,\u201d Rockwell explains, adding that this benefit grows increasingly important as you age.<\/p>\n

7. It\u2019s Easy to Scale Up or Down<\/h2>\n

\"2-Power-Walks-Interval-Walk-inpost-stretch\"<\/p>\n

As mentioned above, a moderate walk can improve a flagging mood. But if you\u2019re feeling powerful, you can easily ramp up your effort and calorie burn by\u00a0increasing speed<\/a>\u00a0or tackling some hills or stairs. Start with these\u00a0two power walking routines<\/a>.<\/p>\n

8. It May Help Improve Digestive Health<\/h2>\n

Post-meal walks have been shown to\u00a0promote regular gastric emptying time.<\/a>\u00a0For all of you non-gastroenterologists, that\u2019s the period during which food moves from your stomach to your small intestine, which is\u00a0associated<\/a>\u00a0with a healthier gut.<\/p>\n

9. It May Promote Healthy Blood Sugar<\/h2>\n

It\u2019s not necessary to get all your daily walking in one session. In fact, short walks that break up bouts of sitting\u00a0can have a positive impact<\/a>\u00a0on blood sugar. Rockwell says taking multiple smaller, brisk walks a day is a great way to chip away at the Department of Health and Human Services\u2019 recommended\u00a0150 minutes of moderate-intensity exercise per week<\/a>.<\/p>\n

10. It May Boost Brain Health<\/h2>\n

Evidence suggests walking may help you build a healthier body\u00a0and<\/em>\u00a0mind. Participants who completed mental exercises and a walking-based exercise program for 12 weeks showed improvements in memory and executive functioning,\u00a0one study found<\/a>.<\/p>\n

Other research has also found that walking may promote more gray matter. (Gray matter is associated with brain health and a lower risk of cognitive impairment.) Older adults who walked the most had the biggest increases in gray matter in\u00a0this study<\/a>.<\/p>\n

11. It May Increase Creative Thinking<\/h2>\n

\"Woman<\/p>\n

Got writer\u2019s block? Take a stroll. Walking boosted the creativity of 81 percent of the participants in\u00a0one study<\/a>. While the \u201cfree flow of ideas\u201d the researchers observed during the walk may lead to your\u00a0a-ha!<\/em>\u00a0moment, they also noted a residual creativity boost that continued even after the participants had sat back down following their walk.<\/p>\n

 <\/p>\n

<\/div>","protected":false},"excerpt":{"rendered":"

Among the benefits of walking are helping you to lose or maintain weight, being a good alternative to running, and better sleep. Scroll down to read this post from the BODi Blog by\u00a0Linnea Zielinski. In fitness, we tend to underrate the basics: getting enough water, sleeping enough hours, and yes,\u00a0walking enough steps. As simple as […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[918],"tags":[],"class_list":{"0":"post-8466","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-healthy-living-and-eating","7":"czr-hentry"},"yoast_head":"\nEleven Benefits of Walking - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"Among the benefits of walking are helping you to lose or maintain weight, being a good alternative to running and better sleep\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2024\/05\/24\/benefits-of-walking\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Eleven Benefits of Walking - 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