Walking… it sounds too convenient, simple and easy to be beneficial at all however quite the opposite is true! Whilst most people overlook walking seeing it as boring or pointless. It can drastically improve physical and mental health at all stages of life.

Physical Health Benefits

Walking is a great form of exercise to improve multiple areas of one’s physical health. Walking improves various health measures including blood pressure, resting heart rate, cholesterol, VO2max and can minimise the onset of various forms of cancer, stroke and heart disease. Walking is also a wonderful tool to maintain independence as individuals age- it is a great tool to challenge balance and coordination to encourage optimal physical functioning through all stages of life. Walking is also a great tool to increase energy expenditure which is vital when aiming to lose or maintain weight.  

Mental Health Benefits

Studies have demonstrated that regular walking (particularly outside if possible) has more than just physical health benefits. Regular walking can improve self-esteem, mood, energy levels and sleep quality and can lower feelings of anger and depression. Walking also has cognitive benefits as it promotes improvements in decision making and memory and decreased confusion, partly due to additional blood flow to the brain. 

Walking is a great low impact aerobic activity that can be conveniently incorporated into everyday life- park further from work, walk with the dog, grab a coffee with friends and go for a walk, the options are endless.  Whilst it is not the only exercise that you should be undertaking, it is a wonderful tool to improve your physical and mental health. So if you’re unable to make it to the gym and are considering a date with netflix, just remember that a 30 minute walk IS worth it as a gym substitute. 

References:

Barton, J., Hine, R. and Pretty, J. (2009). The health benefits of walking in greenspaces of high natural and heritage value. Journal of Integrative Environmental Sciences, 6(4), pp.261–278. doi:10.1080/19438150903378425.

Hanson, S. and Jones, A. (2015). Is there evidence that walking groups have health benefits? A systematic review and meta-analysis. British Journal of Sports Medicine, [online] 49(11), pp.710–715. doi:10.1136/bjsports-2014-094157.