Wowza! Yesterday I played a BIG catchup day on the blog! I know most people are here for the content, not what goes into it HA. BUT, I will say, there is so much more that has to happen than just writing a post and popping it up. Picture taking and image re-sizing, filming reels for IG or TikTok, creating and scheduling pis for Pinterest and the part that feels the most like school – research! I have clearly digressed, but that’s where I have been this week! I know you are here to learn about the effects of walking!
Onto Running! But back to being honest – my body is physically exhausted after 10 days straight of running. Fridays are typically my rest days so today I am replacing my one mile run with a one mile walk! Instead of some fun running tip, let’s talk about the positive effects of WALKING!
Effects of Walking
Who doesn’t enjoy walking?! You can see so many different things and enjoy nature with all of your senses. You can pick up the pace or enjoy a nice slow stroll. What’s not to like?! Check out the 12 benefits of walking if you need some extra motivation!
1. Burn Calories
On average, a 30 minute brisk walk burns about 200 calories. Many factors such as walking speed, distance covered, course terrain, and your weight go into determining how many calories you burn during a walk. You can reference this chart if you don’t have a fitness tracker!
2. Strengthen your Heart
Walking at least 30 minutes per day for 5 days a week can reduce your risk of heart disease. It also helps to elevate heart rate and lower blood pressure. According to the Harvard School of Public Health, women who walk 30 minutes a day can reduce their risk of stroke by 20%. Women can reduce that risk by 40% just by walking at a faster pace.
3. Improve Sleep
Similar to the benefits of running, walking helps improve sleep. In women age 50-75, those who walk one hour per day were more likely to relieve insomnia than those who did not walk.
4. Improve Mood
Just 30 minute of walking a few days a week can help improve your mood. While walking, your brain releases endorphins which reduce pain and boost pleasure . Studies show that walking can reduce anxiety, depression, and a bad mood.
5. Increases Creativity
Walking usually helps clear the brain of all of the days stressors, but did you know that walking can actually boost creativity? In a study following people trying to come up with new ideas either by either sitting at a desk or walking around, participants were able to think outside the box better by walking around.
6. Improves Immunity
Most joint cartilage in our bodies doesn’t have a direct blood supply. It gets nutrition from the joint fluid as we move. By walking, the cartilage “squishes” bring oxygen and nutrients into the joint.
7. Joint Support
Studies show that those who walk at least 20 minutes for 5 days a week had 43% less sick days than those who exercise less than once per week. Those who did get sick had much less severe symptoms than those who didn’t exercise.
The effects of walking are endless! These are just 7 of the best ones. I always recommend a 15 minute walk by yourself (although walking is great for socializing too) just to have some alone time and clear your thoughts. It’s a great way to start or end your day! Let me know your favorite places to walk and your favorite benefits to walking!!
xoxo
Krysta
