The Surprising Benefits of Walking
Walking. You’ve done it your whole life, perhaps not realizing how beneficial it is and can be to your health and wellbeing. It’s so beneficial that in 2015 Vivek Murthy, the then U.S. Surgeon General, launched a campaign to promote walking—encouraging Americans to walk more, as well as asking businesses, government entities, healthcare organizations, and the media to recommend walking to their constituents.
Walking for an average of 30 minutes per day can lower the risk of breast cancer, diabetes, heart disease, and stroke according to various studies. Walking for at least 15 minutes after a meal can improve blood sugar regulation in prediabetic people. Research shows that walking outside can improve your mood and concentration; brisk walking can help improve sleep. And, of course, fitness walking can help with weight loss.
Best of all, walking requires no special skills, no expensive gear, and no gym membership. You already know how to do it. Plus, the risk of injury is low. Walking is a fairly easy way to reach the U.S. Department of Health and Human Services’ recommended 150 minutes per week of moderate-intensity exercise—which includes brisk walking.
How beneficial is your current level of walking? Any walking is better than sitting, but not all walking is created equal. Let’s take a closer look at how you might want to pace yourself:
Everyday walking: This type of walking includes the stroll from the couch to the fridge, ambling through the grocery store, and other light activities that involve walking. These steps are great for helping you reach your daily step goal but won’t improve your cardio fitness.
Leisure walking: When you’re out strolling with a friend, walking the dog, or running errands—feeling relaxed with arms dangling comfortably at your sides—this is likely leisure walking. It’s an effort level above everyday walking, a bit faster pace, but you could belt out a tune without sounding winded. It’s great for your wellbeing and meeting your step goal, but also won’t have much of an impact on your cardio.
Brisk walking: Walking with purpose—for fitness, to catch a bus or train, or to get that last sale item before anyone else grabs it—is brisk walking. Some people think of it as fitness walking, though they may not use specific walking techniques to get the optimal benefits. Walking briskly feels differently for different people; it varies across effort levels and speeds. But it takes effort. No singing at this level; just talking in short bursts. This is where the real health benefits begin. Brisk walkers could see benefits such as lower blood pressure or weight loss.
Power walking: Also referred to as “speed walking,” power walking happens at moderate to vigorous intensity, uses specific walking form to build and maintain speed, and requires active muscle power to drive each step. At this level, walkers can improve their cardio fitness.
Interval walking: Just like interval training with other types of exercises, interval walking mixes fast and slower-paced walking at set intervals. It’s a great way to help build speed and stamina as you move from leisure to brisk to power walking.
Racewalking: This is an Olympic sport with a specific, technical style of movement. It involves specific hip rotation to increase speed, which makes it a vigorous activity. Top Racewalkers can walk a mile in only six minutes.
Walking is easy, fun, and healthy. So, lace up your sneakers, grab a bestie, and head for the park. You’ll be glad you did.
And if you want to add walking to your fitness routine, check out our free 12-week program.
