It is sometimes easy to buy into the idea that you have to start an intense exercise regimen to achieve positive health results, but in reality, good health can be just a few steps away. At 24, I went through what was basically an intense six-month panic attack. My hormones were completely out of whack, and it took a long time for my body to rebalance. During that stressful and physically uncomfortable time, one of the things that helped more than anything was simply going for daily walks. Getting the sunshine, taking time to be moving, appreciating the outdoors - it was the best strategy I found for beating back the waves of panic.
The research backs up what I discovered during that time. Even just five minutes of physical motion can begin to reduce feelings of anxiety, and moderate exercise is one of the best medicines for anxiety and depression. Studies have shown that people who do not regularly participate in intense exercise, but who have twenty minutes or more of walking in their daily commute still have lower blood pressure, lower rates of obesity, better mental health, and more.
Walking offers a wide range of physical, mental, and emotional benefits. Here are some key advantages:
Physical Health:
- Cardiovascular health including heart, blood pressure, and circulation health
- Weight management and blood sugar health
- Joint health including flexibility and mobility
- Bone health
- Immune health
- Energy and endurance by increasing oxygen flow
- Better sleep quality by helping to regulate the natural sleep-wake cycle
- Overall Longevity
- Better digestion
- Balance and coordination
- Respiratory function
Mental Well-Being:
- Stress management including lowering stress levels and promoting relaxation
- Mood health by releasing endorphins
- Cognitive function health including focus, memory, and overall brain health
- Better sleep
- Mental clarity and creativity
Tips for Maximizing Your Walks
- Start Small: Aim for at least 30 minutes of brisk walking each day, even if it’s broken into shorter sessions.
- Add Variety: Incorporate intervals of faster and slower walking for added fitness benefits.
- Step Outside: Walk outdoors to enjoy the added perks of fresh air and a connection with nature.
Walking is one of the simplest, most accessible forms of exercise and health—perfect for all fitness levels! Almost anyone can do it, even if you have to go slowly at first for health reasons or if you aren’t used to physical activities. So stop reading, stand up, and go for a quick walk!
