The Surprising Health Benefits of Walking Every Day

Walking for 30 minutes every day can have a profound impact on your health in more ways than you might expect. Not only is walking a fantastic low-impact form of cardiovascular exercise, but it can also significantly improve your mental and emotional well-being. We asked experts for the biggest benefits of walking, and here’s what they had to say.

### Benefits of Walking Daily

#### Increases Energy Levels
“Not many people recognize walking as a real workout,” says Dr. Michael Lam, a physician specializing in nutrition and healthy aging. “Perhaps it’s too easy, too common, too enjoyable, or too relaxing to be considered a serious form of exercise. But in fact, the best thing about this delightful activity is that it’s one of the easiest exercises you can do on a consistent basis.”

#### Improves Heart Health
Walking is hailed as one of the best forms of exercise for heart health. The National Heart Foundation of Australia estimates that walking 30 minutes or more each day can lower the risk of heart disease and stroke. Daily walking can also help maintain a healthy weight, metabolism, blood pressure, and blood cholesterol.

#### Lowers Stress and Improves Mood
Exercise is a proven way to reduce stress, and walking is no exception. Walking releases endorphins, which promote feelings of well-being, increased self-esteem, and even a sense of euphoria. A 2018 study found that even brief 10-minute walks can improve mood.

#### Reduces Depression
Research shows that physical activity, including walking, can reduce depression. Studies have found that regular walking can significantly decrease symptoms of depression and improve overall mental health.

#### Controls Blood Sugar
Regular walking can help control or lower blood sugar levels, reducing the risk of developing type 2 diabetes. Walking at a brisk pace has been linked to a lower risk of diabetes and improved blood sugar levels in individuals with the condition.

#### Boosts Immune Function
Walking can boost immune function by changing antibodies and white blood cells that help the body fight off illness. The temporary rise in body temperature during exercise may also prevent bacteria from growing and reduce the release of stress hormones.

#### Alleviates Lower Back Pain
Walking can help alleviate lower back pain by strengthening abdominal and back muscles. In a study, participants with lower back pain reported significant improvement after following a regular walking program.

#### Strengthens Joints
Walking can play a role in reducing the development and progression of osteoarthritis by improving pain and slowing the progression of the disease. Regular walking has been shown to reduce the risk of developing new frequent knee pain.

#### Boosts Creativity
Walking has been shown to boost creativity by increasing the free flow of ideas. Researchers found that subjects’ creative output increased by an average of 60% while walking compared to sitting.

### How to Make Walking an Everyday Habit
Experts recommend starting with walking as a simple and accessible form of exercise. You don’t need fancy equipment or special attire—just a good pair of sneakers and comfortable clothes. Making walking a habit can be as simple as incorporating it into your daily routine, whether by taking the stairs instead of the elevator, parking further away when running errands, or walking during breaks at work.

Whether you walk in segments or all at once, making walking a regular habit can have a lasting impact on your health and well-being. The key is to make it a priority and incorporate it into your daily routine. Remember, the more you walk, the more likely you are to keep it up. So lace up your shoes, hit the pavement, and start reaping the numerous benefits of walking every day.