7 Proven Health Benefits Of Walking - Tips & More

A walk a day can keep many health problems away. Walking is one of the most common yet often overlooked forms of exercise. If done correctly, regular walking can bring many health benefits that extend far beyond just physical fitness. Along with physical fitness and mental well-being, one must also remember financial fitness. A crucial part of this is health insurance. It provides financial support when a medical emergency comes up. This allows the individual to get high-quality care and treatment and recover at the earliest.* Claims are subject to terms and conditions set forth under health insurance policy. Regardless, it is ideal to have a healthy lifestyle so that medical emergencies can be prevented. Walking can help with that to a great extent by providing many proven health benefits. Let’s see what these benefits are, along with tips on how to walk more and in a better way.

7 Proven Benefits Walking Provides 

Here are some benefits you may gain by walking regularly, as per studies carried out by researchers:

1. Combats the effects of weight-promoting genes 

A study by Harvard researchers examined 32 obesity-associated genes in over 12,000 individuals. The findings revealed that those who engaged in brisk walking for approximately one hour daily experienced a remarkable 50% reduction in the impact of these genes on body weight.

2. Helps control sweet/ chocolate cravings

A quick 15-minute walk can not only help curb chocolate cravings, especially in stressful situations, but can also reduce the intake of various sugary snacks, according to studies from the University of Exeter.

3. Relieves joint pain

Walking can help in alleviating joint pain, with studies also indicating a decrease in arthritis-related pain. What’s more, walking five to six miles weekly can also act preventatively against the development of arthritis. Walking helps with joint lubrication and strengthens the supporting muscles. This can be of benefit to vulnerable areas like the knees and hips, which are prone to osteoarthritis.

4. Lowers the risk of developing breast cancer

Walking can reduce the risk of developing breast cancer, as proven by an American Cancer Society study. It revealed that women who walked seven or more hours a week experienced a 14% lower risk compared to those walking three hours or fewer per week. Interestingly, walking extended this protection even for women with breast cancer risk factors, such as being overweight or using supplemental hormones. Note: Getting diagnosed with cancer can be a life-altering experience. It can drain one emotionally as well as financially. To deal with the financial aspect of it, you should have a critical illness insurance plan. It provides a lump-sum payout during cancer diagnosis so that you have the funds to get the treatment you need.* Claims are subject to terms and conditions set forth under health insurance policy.

5. Enhances immune functions

Walking can improve immune function, reducing sick days during cold and flu season. In a study of over 1,000 individuals, those who walked at least 20 minutes a day for at least 5 days a week, had 43% fewer sick days than less frequent exercisers. If they did get sick, their illness was for a shorter period, and that too with milder symptoms.

6. Helps decrease chronic pain

Research suggests that walking proves to be a beneficial activity for individuals dealing with chronic pain, particularly those experiencing joint problems or low back pain. It can help reduce the symptoms of these problems, allowing you to have a happier lifestyle.

7. Helps with better mental health

Walking can act as a powerful mood enhancer. A study suggested that increased levels of walking can reduce symptoms of stress as well as decrease anxiety, sadness, fatigue, and lack of motivation. Furthermore, walking can also induce more mindfulness as compared to other exercises.

Walk for 30 Minutes a Day

Taking just 30 minutes out of your day for a brisk walk can work wonders for your health. The advantages of walking include improving blood circulation, burning calories, and keeping your mind refreshed. Whether it’s a morning stroll or an evening walk, this small commitment offers substantial rewards.

Build Physical Activity Into Your Life

Incorporating walking into your daily routine doesn’t have to be challenging. Start small and gradually increase your walking time and intensity. For example, walk instead of driving short distances or take the stairs instead of the elevator. The importance of walking extends beyond physical benefits—it helps combat stress, improves mood, and even boosts productivity. Studies show that regular walking can strengthen your immune system and reduce the risk of chronic conditions like diabetes, high blood pressure, and heart disease. Make walking a natural part of your life, and you’ll feel its transformative effects.

Tips for Staying Safe While Walking

Safety is key when walking outdoors. Choose well-lit areas, wear comfortable shoes, and stay alert to your surroundings. Hydrate adequately and avoid distractions like using your phone while crossing roads. If possible, walk with a friend or in groups, especially at night. Carry a small flashlight or reflective gear to make yourself more visible to others and to avoid any unexpected hazards. Also Read: Health Benefits of Turmeric Milk

Tips on How to Walk More and Better

Now that you may know the benefits of walking, let’s see how to incorporate it into your routine effectively:

1. Start small

Begin with a 10-minute walk during your lunch break. Once this becomes routine, set a new goal, like a 30-minute walk after work. Make time in your day for these walks, and soon, you will achieve goals that once seemed impossible.

2. Enjoy your walk

Make walking enjoyable by inviting a neighbour or friend to join you. You can also consider joining a walking group or a health club. Listening to music can also add that spark to your daily walks.

3. Walk more with comfort

The right kind of shoes are highly important when it comes to walking. Choose the right shoes, so that you can walk for longer distances without any discomfort in your legs. Just like walking provides a better peace of mind, so can health insurance. With it, you can rest assured about your finances during medical emergencies. To know the premium of your health insurance plan, you can use a health insurance calculator.* Claims are subject to terms and conditions set forth under health insurance policy.

Walking vs. Other Forms of Exercise

Walking, as a low-impact activity, is easy on the joints and accessible to all age groups, making it ideal for anyone looking to stay active without stressing their body. Unlike high-intensity workouts like running, which can lead to joint strain or injuries over time, the benefits of walking minimise these risks while still providing cardiovascular benefits. Additionally, while exercises like running or cycling may burn more calories per minute, the advantages of walking include long-term sustainability, flexibility, and consistency. Walking is also more adaptable, as it requires no special equipment or gym membership, making it a cost-effective, convenient, and sustainable way to maintain fitness over time.

Walking Recommendations for Optimal Health

Experts suggest aiming for at least 150 minutes of brisk walking per week to boost cardiovascular health and endurance. For beginners, a practical approach is to start with 10–15 minutes per day, gradually increasing both the pace and duration as your fitness level improves. For added benefits, consider incorporating intervals of faster walking or incorporating hills to challenge your body further. Pairing a regular walking routine with a balanced diet and proper hydration optimises health outcomes, supporting weight management, heart health, and energy levels.

How Walking Affects Specific Health Conditions

Walking has a profound impact on managing and preventing various health conditions:

1. Heart Health

Regular walking reduces bad cholesterol and lowers the risk of cardiovascular diseases.

2. Mental Health

Walking stimulates the release of endorphins, reducing anxiety and depression.

3. Weight Management

Walking is good for burning calories and maintaining a healthy weight, especially when paired with mindful eating habits. Also Read: Health Benefits of Eating Curd/Dahi in Your Diet

Tips for Incorporating More Walking into Your Routine

Finding ways to integrate walking into your daily schedule is easier than you think. Here are some practical tips:

1. Morning Walks: Begin your day with a refreshing morning stroll to boost energy levels.
2. Walk Breaks: Use short breaks during work hours to walk around your office or home.
3. Social Walks: Walk with friends or family to make it an enjoyable activity.
4. Track Your Progress: Use a pedometer or smartphone app to monitor steps and set achievable goals.

By consistently adding more steps to your day, you’ll reap the long-term health benefits of walking without drastic lifestyle changes.

How to Get Started

Starting a walking routine is as simple as lacing up your shoes and heading outdoors. Begin with short walks at a comfortable pace and gradually increase your time and intensity. Walking for health doesn’t require special equipment, making it a convenient and accessible way to stay active. So if you’re wondering “Is walking good for health?”, then the answer is yes, regular walks can improve heart health, boost mood, and enhance overall well-being. The key is consistency, so make it a daily habit. Bajaj Allianz General Insurance Company encourages everyone to adopt walking as a daily habit to enjoy a healthier, happier life

FAQs

What is the best time to walk?

The best time to walk is early morning or evening when temperatures are moderate. Morning walks are particularly effective in boosting energy and metabolism for the day.

What is the best age to walk?

Walking is suitable for all ages, from children to seniors. It’s a low-impact activity that adapts to individual fitness levels, making it universally beneficial.

What is the best duration for walking?

A brisk 30-minute walk daily is ideal. Beginners can start with 10–15 minutes and gradually increase the duration over time.

Can walking reduce belly fat?

Yes, walking can help reduce belly fat by burning calories and improving metabolism. Combine walking with a healthy diet for the best results.

What is the proper way to walk?

Walk upright with your shoulders relaxed and arms swinging naturally. Take steady, purposeful steps and wear comfortable shoes for maximum efficiency. * Standard T&C apply. Insurance is the subject matter of solicitation. For more details on benefits, exclusions, limitations, terms, and conditions, please read the sales brochure/policy wording carefully before concluding a sale.