Benefits of Walking

Benefits of walking and physical activity overall is a boost to your health. Walking in particular comes with a host of benefits. Here’s a list that may surprise you.

1. It counteracts the effects of weight-promoting genes

Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.

2. It helps tame a sweet tooth

A pair of studies from the University of Exeter found that the benefits of walking include curbing cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. These benefits were seen when participants went on a 15-minute walk. The latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.

3. It eases joint pain

Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.

4. It boosts immune function

Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.

The faster, farther and more frequently you walk, the greater the benefits. For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers. This can be a great way to get aerobic activity, improve your heart health and increase your endurance while burning calories.

You can also alternate periods of brisk walking with leisurely walking. This type of interval training has many benefits, such as improving cardiovascular fitness and burning more calories than regular walking. And interval training can be done in less time than regular walking.

Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here’s how you’ll look when you’re walking:

• Your head is up. You’re looking forward, not at the ground.
• Your neck, shoulders and back are relaxed, not stiffly upright.
• You’re swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.
• Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.
• You’re walking smoothly, rolling your foot from heel to toe.

Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration.

Adapted from an original article published in Harvard Health, read the full article here

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