Walking is one of the most straightforward and accessible forms of exercise, yet we often don’t give it the credit it deserves. In addition to being a low-impact form of cardio that can be done anywhere at any time, walking also has many surprising health benefits. Here are five reasons to make walking a regular part of your health routine.
1. Counteracts the Effects of Weight-Promoting Genes
If you have family members struggling with their weight, you may think you’re doomed to the same fate. However, research indicates that regular walking can help counteract weight-promoting genes’ effects. In one study, participants who walked briskly for 30 minutes a day five times per week reduced their risk of obesity by over 50% despite having these genes.
2. Helps Tame a Sweet Tooth
Nothing beats a good old-fashioned stroll when it comes to satisfying sweet cravings. In one study, people who walked for 20 minutes after eating candy bars felt less tempted to eat more sweets than those who sat still or rode stationary. So next time you feel the urge to reach for another piece of cake, go for a walk instead.
3. Improves blood flow to the Brain
A new study published in the scientific journal NeuroImage sheds fresh light on how walking effectively improves cognitive function and memory as we age.
4. Reduces the Risk of Developing Breast Cancer
Walking isn’t just good for your waistline but also for breast health. In one large prospective study, women who walked more than seven hours per week had a 35% lower risk of developing breast cancer than women who walked three hours or fewer per week. And even walking at a moderate pace can have an impact; in this study, the most benefit was seen in women who walked at a moderate speed (about 3 mph).
5. Eases Joint Pain
If joint pain keeps you from exercising, walking may be the perfect solution. Walking is a low-impact form of exercise that puts minimal stress on joints, and research has shown that it can help to reduce joint pain and stiffness. In one study, for example, participants with knee osteoarthritis who walked 40 minutes three times per week experienced significant reductions in pain and stiffness compared to those who didn’t walk.
6. Boosts Immune Function
Walking isn’t just good for your physical health; it’s also good for your mental health. In one study, people who walked for 30 minutes five times per week had significantly lower levels of anxiety and depression than those who didn’t walk. Walking has also been shown to boost immune function; in one study, people who walked regularly had 43% fewer sick days than those who didn’t walk.
Summary
Walking is often lauded as “good for your health” but few people realize just how beneficial it can be. From counteracting weight-promoting genes to boosting immunity, there are numerous reasons to make walking a regular part of your routine—regardless of your fitness level or goals. So next time you’re looking for a workout that’s easy on your joints and doesn’t require any equipment other than a good pair of shoes, consider going for a walk—you may be surprised by how good it makes you feel!
Learn more about exercise and lifestyle choices that can support your unique genetic expression with SNiP’s actionable DNA Reports.
