We are well into our Right Fit walking challenge and know that often people write off walking as they think it’s too easy. Getting steps in is one of the most beneficial forms of exercise we can do for our physical and emotional well being, as well as longevity and chronic disease prevention.
Walking is one of the simplest and most effective forms of physical activity, and it has numerous health benefits. Here are some key health outcomes associated with regular walking:
Physical Health Benefits
- Cardiovascular Health – Walking reduces the risk of heart disease, lowers blood pressure, and improves circulation.
- Weight Management – It helps in burning calories and maintaining a healthy weight.
- Diabetes Prevention & Management – Regular walking improves insulin sensitivity and helps control blood sugar levels.
- Bone & Joint Health – It strengthens bones, reduces the risk of osteoporosis, and alleviates joint pain (including arthritis).
- Enhanced Immune Function – Regular walkers tend to get sick less often and recover faster.
Mental Health Benefits
- Reduced Stress & Anxiety – Walking, especially in nature, can lower cortisol levels and improve mood.
- Depression Prevention & Treatment – It boosts endorphins and serotonin, which help combat depression.
- Cognitive Benefits – Regular walking is linked to better memory, reduced risk of dementia, and improved problem-solving skills.
Longevity & Chronic Disease Prevention
- Reduced Risk of Chronic Diseases – Walking is associated with a lower risk of stroke, certain cancers, and metabolic syndrome.
- Increased Lifespan – Studies show that regular walkers tend to live longer.
Additional Benefits
- Better Sleep Quality – Walking can help regulate sleep patterns and improve overall sleep quality.
- Improved Digestive Health – It aids digestion by stimulating gut motility.
The CDC and WHO recommend at least 150 minutes of moderate-intensity walking per week for optimal health benefits. Even small increases in daily steps (e.g., 7,000–10,000 steps per day) have been shown to significantly improve health outcomes.
This is why our walking challenge was broken up into a daily goal of 20 minutes or a weekly goal of 150. Getting in more steps can include parking further away at the grocery store, walking around as your kids or grandkids play sports, or simply just including a daily walk.
