By Katy Loren
Walking. It’s as easy as putting one foot in front of the other . . . so why do we sometimes struggle with our motivation to get out and do it?
Here, we share five reasons to get up, get out, and take a walk today, whether it’s a quick 10-minute jaunt or a longer ramble. With such a powerful array of perks, we can guarantee you won’t regret it.
1. Science proves that every step matters
According to a paper published in 2022 in JAMA Internal Medicine, which looked at an extensive range of data from 78,500 men and women, ages 40 to 79, taking more steps daily was associated with decreased risks of cancer, cardiovascular disease, and death. Better yet, the benefits started at lower step levels and increased as one worked their way up toward 10,000 steps per day.
2. A little more speed equals a lot more upside
The authors in that JAMA-published study also discovered that, while more than 10,000 steps didn’t necessarily show greater benefits in those areas — or at least involved “statistical uncertainty” above that threshold — a more intense walking cadence pumped up the results. That is, the participants who averaged more steps during their 30 highest cadence minutes every day (noting that those 30 minutes need not be consecutive) lowered risks “across all outcomes” of health that they measured.
3. You can burn off that cheat meal
You slipped off your meal plan and splurged. So what? The first thing you need to do is forgive yourself . . . we’ve all been there, and it’s not that big a deal. You also can lessen the dietary hit by going out for a walk. According to the American Council on Exercise’s physical activity calorie counter, a 140-pound person who takes a moderate-pace 3 mph walk can burn 104 calories; bump up the speed to 4 mph and you’re using 158 calories; and if you’re able to motor at 5 mph, the calorie burn jumps to 285!
That’s not even counting the continued energy expenditure after aerobic activity — a 2012 study published in the Journal of Strength and Conditioning Research showed that men and women who walked 1,600 meters burned nearly 20% additional energy in the 10 minutes following exercise. All that goes a long way toward burning off the 250 calories in a typical slice of frosted chocolate cake.
4. A refreshing stroll can beat the blues (and the blahs)
There are numerous, proven positive physical impacts of regular exercise such as walking, but science continues to reveal sometimes surprising mental buffs as well. Those who regularly exercise tend to suffer less anxiety, stress, and symptoms of depression.
It has also been discovered that if you can get out into nature, it may be a bit better as a mental boost — a 2015 study out of Stanford revealed that a 90-minute walk in a natural setting decreased activity in the part of the brain associated with negative rumination. Still, if you don’t have access to a trail, forest, or field, don’t worry: getting out of the city is not a necessity. According to Chinese researchers who looked at emotional health and walking in 2015, even “for respondents living in neighborhoods with serious air pollution, regular walking still had a positive impact on their emotional health.”
5. Walking is a bone builder
It makes sense that walking improves your muscular endurance, especially in the muscles doing the most — your quadriceps, hamstrings, gluteus maximus, gastrocnemius, and other ancillary muscles of your lower body. But the weight-bearing activity also makes for stronger bones, which can help counteract natural bone loss after age 50.
A 2022 study compared bone mineral density in premenopausal women who were sedentary versus those who took brisk walks — and found the latter to have not only significantly higher bone density but “that the intensity, duration, frequency (and) volume of brisk walking had significant correlations” with bone mineral density. The study’s authors recommended “brisk walks for 30 minutes per day three or more times per week” to achieve similar advantages.
Bonus Tip
Walking isn’t generally considered an abdominal exercise — but it can give you a stronger core if you make a few tweaks to your technique. First, adjust your posture by engaging your inner and outer abdominal muscles; think about pulling in your belly button, but not so much as to affect your breathing. Second, keep your eyes focused forward, stand upright, and shift your shoulders back slightly so that you’re not hunched forward or leaning backward as you move. Voila! A walk that works your core.
The Takeaways
Use your tech of choice, whether it’s a Fitbit, iPhone, traditional pedometer, or another device, and set your daily goal. And even if you can’t hit 10,000 on a particular day, remember that every step matters — health risks decline measurably with every 2,000 or so steps up to that 10K level. Try to get out for 30 minutes to walk at a steady and determined pace. Keep in mind that those 30 minutes don’t need to be all at once; for instance, three 10-minute jaunts can be just as beneficial as one long walk.
Read More: 6 Things to Do After a Workout
