{"id":9101,"date":"2025-03-04T06:57:36","date_gmt":"2025-03-04T13:57:36","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=9101"},"modified":"2025-03-04T06:57:36","modified_gmt":"2025-03-04T13:57:36","slug":"11-benefits-of-walking","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/03\/04\/11-benefits-of-walking\/","title":{"rendered":"11 Benefits of Walking"},"content":{"rendered":"

The benefits of walking are countless, but these 11 will motivate you to get outside or get on the treadmill and get your steps in! Scroll down to read this article by Linnea Zielinski<\/a> that describes in detail the most important benefits of walking for your health and wellbeing.<\/p>\n

\"Benefits<\/p>\n

 <\/p>\n

In fitness, we tend to underrate the basics: getting enough water, sleeping enough hours, and yes,\u00a0walking enough steps. 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, 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, 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, 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, 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\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\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\u00a0or tackling some hills or stairs. Start with these\u00a0tw<\/a>o power walking routines.<\/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

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

The benefits of walking are countless, but these 11 will motivate you to get outside or get on the treadmill and get your steps in! Scroll down to read this article by Linnea Zielinski that describes in detail the most important benefits of walking for your health and wellbeing.   In fitness, we tend to […]<\/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-9101","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-healthy-living-and-eating","7":"czr-hentry"},"yoast_head":"\n11 Benefits of Walking - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"The benefits of walking are countless, but these 11 will motivate you to get outside or get on the treadmill and get your steps in!\" \/>\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\/2025\/03\/04\/11-benefits-of-walking\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"11 Benefits of Walking - 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