Walking is not just a way to step outside and get some fresh air—it’s a natural remedy that benefits both body and mind.
But what are the exact advantages of doing it regularly? If you think it’s just an effortless way to stay active, you might be surprised.
Walking every day, especially at a brisk pace, can help prevent serious diseases, boost your mood, and even make you feel more energized throughout the day.
The Benefits of a Daily Brisk Walk Outdoors
1. It’s Good for Your Heart
It’s a fact: regular walking is one of the best exercises for cardiovascular health.
Multiple scientific studies have shown that just 30 minutes of moderate walking, five days a week, can reduce the risk of stroke and heart disease by up to 25%.
Walking improves blood circulation, lowers blood pressure, and helps the heart function properly. When we walk, our heart rate increases, strengthening the heart and helping it better cope with daily stress.
Additionally, regular physical activity like walking helps control cholesterol levels, reducing the risk of coronary heart disease.
2. Helps Prevent Diabetes
Did you know that a daily walk, when done consistently, can lower the risk of developing type 2 diabetes?
According to a study published in the British Journal of Sports Medicine, walking at a speed of at least 3 km/h (about 1.8 mph) can reduce the risk of type 2 diabetes by 15%. And the faster you walk, the greater the reduction in risk.
The key lies in the metabolic boost walking provides, helping regulate blood sugar levels. Walking also stimulates insulin production and improves insulin sensitivity—two crucial factors in diabetes prevention.
3. Improves Mood and Reduces Stress
Daily life, with its demands and challenges, can lead to high stress levels. Walking every day is one of the best ways to combat anxiety and boost your mood.
A recent study revealed that outdoor walks significantly reduce stress and depression levels. In fact, 71% of participants reported feeling less anxious after a walk in a park or natural setting compared to walking in a shopping mall.
It stimulates the production of endorphins—the famous “happiness hormones”—helping us feel more relaxed, energized, and positive.
4. Walking Every Day Helps Prevent Certain Types of Cancer
If all these benefits weren’t enough, here’s another surprising fact: daily commitment may also reduce the risk of some cancers.
A study by the American Cancer Society found that engaging in 2.5 to 5 hours of moderate exercise per week—such as brisk walking—reduces the risk of developing seven types of cancer, including colon, breast, and liver cancer.
Walking improves overall health, reduces inflammation, and strengthens the immune system—all factors that contribute to cancer prevention. In other words, walking every day not only enhances physical well-being but also provides protection against serious diseases.
5. Protects Against Back Pain and Joint Aches
Back pain and joint discomfort are common problems, especially as we age. However, a daily walk can be a simple and effective way to prevent and relieve these issues.
Walking strengthens the muscles that support the back and joints, improving posture and reducing pressure on the spine. This regular movement increases flexibility and mobility, which are essential for preventing stiffness and pain.
Studies have shown that people who walk daily experience significant reductions in lower back pain and better joint resilience compared to those with a sedentary lifestyle.
Walking also promotes joint lubrication, improving their function and reducing inflammation risks.
6. Walking Every Day Burns Calories and Helps You Stay in Shape
Many people believe that losing weight requires intense physical activity. But the truth is, walking every day can be just as effective—if not more—at burning calories.
You don’t need to run a marathon to maintain a healthy weight. In fact, research shows that varying your walking speed can increase calorie burn by up to 20% compared to a steady pace.
A brisk walk can burn about 130 calories per mile (1.6 km).
What’s even better? Walking not only burns calories but also tones the body—especially the legs, glutes, and core.
And you don’t need long walks to see results: even just 30 minutes a day can lead to noticeable improvements in fitness and weight management.
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This article first appeared on Grazia.it
