While no one may be posting on social media or bragging about that really long stroll they took yesterday, there are countless reasons to get outside and go on a walk.
High-impact workouts like HIIT training and running have their place in a well-balanced fitness routine, yet many times, they are not evenly balanced with other low-impact exercise. Plus, for people who need to give their joints and muscles a break, or who want to connect with a friend while getting their movement in, walking is a much better alternative to the couch or your desk.
Research shows that walking for just 15 to 40 minutes a day five days a week can significantly impact your health, according to Livestrong. Walking has been shown to reduce body fat, improve core strength, ease lower back pain, and prevent heart attack and stroke. It’s also an easy, free way to change your surroundings, get a breath of fresh air, and reduce stress during the day. Walking has been shown to positively impact emotional wellbeing, increase endorphins, reduce fatigue, and decrease stress hormones.
Like any form of physical activity, walking can increase the functioning of your body’s immune system. Harvard Medical School reports that individuals who are more active are sick for a shorter amount of time, and experience less severe symptoms.
“Researchers already know that any kind of physical activity blunts the risk of breast cancer,” wrote Harvard Medical School. “But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.”
The Harvard Health article outlined other surprising benefits of walking, such as its ability to counteract the effect of weight-promoting genes, and to curb cravings for chocolate and sugary snacks.
According to Dr. Thomas Frieden, former director of the Centers for Disease Control and Prevention, walking is “the closest thing we have to a wonder drug.”
The next time you have a meeting or a coffee date with a friend, why not propose a walk and talk? Instead of that heavy-traffic commute to work or the gym, next time, give yourself time to walk. You may find that you have a more enjoyable time when you get outside of the box, and feel better too.