Benefits of Walking

September 2, 2022 - Parul Saini, Webmedy Team

Updated Version - July 17, 2023

Whatever your age or fitness level, walking can be beneficial for a person's health. It may also help prevent certain diseases and even prolong your life.

Walking is free to do and easy to fit into your daily routine. When you walk, cortisol is reduced in your body, helping you to relieve stress. Stress hormones are reduced after just a 20 minute walk. By managing your anxiety, depression, and insomnia, you can increase your quality of life.

Health Benefits of Walking

  • Helps you Burn Calories

    Walking can help you burn calories. Burning calories can help you maintain or lose weight.

  • Strengthens your Heart

    Walking at least 30 minutes for five days a week can reduce your risk of a coronary heart disease by about 19 percent. And your risk may reduce even more when you increase the duration or distance you walk per day.

  • Helps in Lowering your Blood Sugar

    Taking a short walk after eating may help lower your blood sugar. A study found that taking a 15-minute walk three times a day (after breakfast, lunch, and dinner) improved blood sugar levels more than taking a 45-minute walk at another time during the day.

  • Eases Joint Pain

    Walking can help protect the joints, including your knees and hips. That's because it helps lubricate and strengthen the muscles that support the joints. Walking may be beneficial for people living with arthritis. Walking 5 to 6 miles a week may also help prevent arthritis.

  • Boosts your Energy

    Going for a walk when you're tired may be a more effective energy boost than grabbing a cup of coffee. Walking increases oxygen flow through the body. It can also increase levels of epinephrine and norepinephrine. These are hormones that help elevate energy levels.

  • Improves your Mood

    Walking can help with your mental health. Studies have shown that walks can help reduce anxiety, depression, and a negative mood. It can also boost self-esteem and reduce symptoms of social withdrawal.

    To experience these benefits, aim for 30 minutes of brisk walking or another moderate-intensity exercise three days a week. You can also break it up into three 10-minute walks.

  • Tones your Legs

    Walking can strengthen the muscles in your legs. To build up more strength, walk in a hilly area or on a treadmill with an incline. Or climb some stairs.

  • Extends Life

    Walking at a faster pace could extend your life. Studies have found that walking at an average pace compared to a slow pace resulted in a 20 percent reduced risk of overall death. But walking at a brisk or fast pace reduced the risk by 24 percent.

Here are some more health benefits of walking:

  • Increases synovial fluid in your joints.
  • Increases the body's natural opioids (natural painkillers).
  • Reduces inflammation.
  • Helps you lose weight after the first 30 minutes.
  • Decreases the risk of bone density loss with age.
  • Strengthens the muscles in your feet.
  • Helps stabilize your hips, back, and neck.
  • Mobilizes lymphatic system circulation.
  • Improves lumbar muscle function (which can help with low back pain).
  • Helps reduce blood pressure.
  • Increases oxygen to the brain.
  • Boosts cellular waste removal.


Regardless of age and fitness level, walking is an effective way to meet the recommended amount of daily exercise. When you plan your workouts, don't ignore walking. Walking can be an effective way to support a healthy body.

Helpful Information

What are the top health benefits of regular walking?

Regular walking offers numerous health benefits including weight control, lower risk of heart disease and stroke, improved management of conditions such as hypertension, high cholesterol, and diabetes. It also enhances bone density, mental well-being, and overall physical function.

How does walking help with weight loss?

Walking helps in weight loss by burning calories, boosting metabolism, and aiding in muscle building. Incorporating brisk walks into your routine can significantly contribute to your daily calorie deficit, leading to gradual, healthy weight loss.

Can walking improve heart health?

Yes, walking regularly can improve heart health. It helps in lowering blood pressure, reducing LDL (bad) cholesterol, and increasing HDL (good) cholesterol, thereby reducing the risk of cardiovascular diseases.

Does walking increase bone density?

Walking, being a weight-bearing exercise, helps in maintaining and even increasing bone density. This in turn reduces the risk of osteoporosis and fractures, particularly in post-menopausal women.

How does walking benefit mental health?

Walking can stimulate the production of endorphins, the body's natural mood elevators. It's also been linked to reduced stress, anxiety, and depression, as well as improved self-esteem and sleep quality.

Can walking enhance lung capacity?

Regular walking can increase your lung capacity over time. This happens because the exercise forces the lungs to move more air in and out, which can help increase your lung capacity.

How does walking aid in digestion?

Regular walking helps in enhancing your metabolism and bowel movements, making your digestive system more efficient. It can help reduce the risk of constipation and other gastrointestinal problems.

Is walking good for blood pressure control?

Yes, walking can help lower blood pressure. Regular physical activity makes your heart stronger, and a stronger heart can pump more blood with less effort, decreasing the force on your arteries and lowering your blood pressure.

Can walking help improve sleep?

Regular walkers often report improved sleep patterns. The physical activity helps decrease anxiety and stress levels, which can contribute to better sleep.

Does walking boost immunity?

Regular walking can help boost your immune system by enhancing the activity of your white blood cells and antibody response. This can help your body fight off illnesses more effectively.

Can walking help manage diabetes?

Regular walking can help lower blood glucose levels and improve your body's sensitivity to insulin, making it a beneficial activity for managing both type 1 and type 2 diabetes.

How does walking improve joint health?

Walking helps lubricate joint surfaces and strengthens the muscles supporting the joints, thus improving joint health. It can reduce joint pain and stiffness, particularly in conditions like arthritis.

Does walking help with cholesterol management?

Regular walking can help raise HDL (good) cholesterol levels while lowering LDL (bad) cholesterol levels. This aids in maintaining a healthy balance and reducing the risk of heart disease.

Can walking improve muscle tone?

Walking regularly can help tone your leg and abdominal muscles, and if you swing your arms, your upper body muscles can also receive a decent workout.

How does walking benefit your brain health?

Walking increases the flow of oxygen and nutrients to your brain, which can help maintain brain function. It's also associated with lower risks of cognitive decline and dementia.

Is walking beneficial for kidney health?

Walking helps regulate blood pressure, which is essential for kidney health. It also aids in controlling blood sugar levels, which can prevent kidney damage, especially in those with diabetes.

Can walking aid in longevity?

Regular walking can contribute to a longer lifespan by reducing many risk factors for early death, including heart disease, stroke, and diabetes.

Does walking help with stress relief?

Walking stimulates the production of stress-busting endorphins while also providing a distraction from daily stressors. This makes it an effective tool for stress relief.

Can walking improve skin health?

By improving circulation, walking can nourish your skin cells and keep them vital. Walking in a moderate sun also helps your body produce vitamin D which can benefit your skin.

Does walking aid in improving eyesight?

While walking can't directly improve eyesight, it can help prevent certain eye diseases like glaucoma by reducing intraocular pressure. Regular exercise like walking also improves cardiovascular health which is important for maintaining good eye health.


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