Walking has been hailed as the best forms of exercise by many but just how beneficial is it to one’s health? Below is a list of 7 scientifically proven reasons for you to get out there and get those feet moving:

1. Reduced Risk of Lifestyle Diseases
Regularly walking lowers the risk of developing chronic diseases, this includes the risk of diabetes, heart disease, and hypertension (Musich, Wang, Hawkins & Greame, 2017). For those who already have chronic diseases walking can still be beneficial in the management of these conditions. For example, those who have diabetes can have improved insulin sensitivity; and those who have hypertension can experience lower blood pressure from regularly walking.

2. Weight Management
Regularly walking is great for weight control (Richardson et al., 2008). Each time one walks, the body uses up energy to accomplish that. This energy is either provided from the blood sugar or from the body tapping into adipose tissue reserves and breaking down fat to obtain energy thus accomplishing weight control.

3. Strengthening of Bones
Studies show that walking during the formative years results in strengthening of the bones (Ireland et al,, 2014). Walking is advantageous for adults too as it prevents the formation of osteoporosis. It is useful in the treatment of osteoporosis and has also been shown to result in reduced pain and disability from osteoarthritis (Roddy, 2005).

4. Muscle Development
When one walks regularly at a moderate pace, muscles are developed. Muscles grow from regular use. Having more muscle tissue means more mitochondria, Mitochondria are the powerhouses of the body’s cells – the breaking down of glucose in the body for use as energy occurs in within these organelles. This means the body more effectively uses sugars and they are not converted to adipose fat tissue. This benefit is more notable when one does power walking in High Intensity Interval Training (HIIT) (Robinson et al., 2017).

5. Improved Memory
This is a big one for those who have exams to study for or are aging and want to boost their memory. One way to prevent memory loss is to walk regularly. Walking not only has a benefit for those who want to prevent the onset of Alzheimer’s disease, according to Professor Raji (2011) individuals who are diagnosed with Alzheimer’s disease who walk 5 miles (8 km) per week can significantly slow it’s progression by protecting the structure of the brain over a period of 10 years.

6. Better Sleep
Having trouble getting enough hours of rest? Perhaps an increase in physical activity may be the solution to your problem. It has been demonstrated that regular walking results in falling asleep easier and in a better night’s sleep. Walking can be integrated into the treatment of insomnia cases.

7. Less Mood Swings
Have you noticed on days that you got out there and walked you felt more alive and happier? Yes, walking results in improved moods and reduced anxiety. In fact, walking is one of the best antidepressants and it is totally free (Leandro Cruz Mantoani et al., 2017). However, take caution not to overdo it, a good 20 to 30 minutes of walking does the trick.

So, it’s time to get out there and walk. Happy walking!