Walking is one of the simplest and cheapest forms of exercise, but its impact on overall health is enormous.
From improving your mood to reducing your risk of chronic disease, walking just 20 minutes into your daily routine can do just that.
According to experienced personal trainer Evelyn Holland, the benefits of walking are rooted in science, not magic.
Walking can boost the immune system, improve cognitive function, and improve mental health.
Regular walking can significantly improve cardiovascular health.
According to the American Heart Association, at least 150 minutes of brisk walking per week can reduce the risk of heart disease, stroke and high blood pressure.
That’s because walking helps improve circulation, lower bad cholesterol, and can even help manage high blood pressure.
Walking engages different muscle groups and increases bone density, reducing the risk of osteoporosis and fractures.
Regular walking helps maintain joint health, reducing the risk of arthritis.
Walking boosts natural endorphins that improve the body’s mood.
A study in the journal Emotion found that walking in nature is more effective in reducing stress and improving mood than walking in an urban setting.
Walking can have a positive effect on the gut microbiome.
According to Holland, physical activity promotes the growth of beneficial gut bacteria, which play an important role in digestion, immunity and mental health.
A healthy gut microbiome can reduce inflammation, improve overall health, and contribute to better mood and energy levels.
A common misconception is that walking is not a “real” exercise compared to running or the gym.
However, this belief ignores the health benefits of walking.
Research has consistently shown that regular walking can have significant positive effects on health, especially for those new to exercise or those with physical limitations.
Low-impact training that reduces the risk of injury and makes it accessible to a wide audience.
Another barrier is walking long distances for health benefits.
In fact, even a short, regular walk of 20 minutes every day can lead to significant improvements in health.
