We are familiar with the importance of regular exercise and the impact it has on our physical, mental, and emotional health. But, despite the wide range of benefits, many people still cannot find the time or energy to exercise.
The good news is that recent studies have shown that walking at least 15 minutes daily can add 7 years to your life. One study followed 69 individuals between the ages of 30-60 and found that those who engaged in daily moderate exercise, such as walking, experienced anti-aging benefits.
Walking For Heart Health: The Link Between Walking and Cardiovascular Health
The findings below are from three Harvard studies on walking and cardiovascular health:
- Among 10,269 male graduates of Harvard College, walking at least 9 miles a week was associated with a 22% lower death rate.
- Among 44,452 male health professionals, walking at least 30 minutes daily was associated with 18% lower risk of coronary artery disease.
- Among 72,488 female nurses, walking at least 3 hours a week was associated with a 35% lower risk of heart attack and cardiac death and a 34% lower risk of stroke.
Is Walking a Good Exercise? Here Are the 6 Benefits of Walking Everyday
1. Walking Improves Cognitive Performance
As concluded by one study, there is a strong link between walking and cognitive performance in both adults and children.
2. Walking Lowers Blood Pressure
It has been scientifically shown that moderate intensity walking helps lower the risk of hypertension.
3. Walking Can Help Reduce Pain and Improve Mobility
According to an article by the American Heart Association, walking improves mobility loss for those with peripheral artery disease
4. Walking Can Help Prevent or Control Diabetes
According to the findings from the Harvard Nurses’ Health Study, women who walked at least 30 minutes a day reduced their risk of diabetes by 30%.
5. Walking Boosts Your Mood
According to a 2015 study, waking for 12 minutes only resulted in an increase in attentiveness and self-confidence.
6. Walking Can Help Reduce Risk of Cancer
According to a research study done by Cancer Epidemiology, Biomarkers & Prevention , women who walked at least 7 hours per week were 14% less likely to develop breast cancer.
How to Make The Most Out of Your Walk: Walking Exercise Tips
- Swing your arms: bend them at 90 degrees and pump from the shoulders.
- Wear comfortable shoes
- Maintain correct posture
- Pick the right pace
- Try an incline walk
9 Easy Ways Walk More
- Go for a quick walk after lunch
- Go for a walk right after dinner
- Try “walk and talk” meetings at work
- Walk to work or school
- When using public transit, get off a couple of stops before your destination
- Walk and listen to a podcast, instead of sitting down and listening to it
- Walk your dog, if any
- Take the stairs instead of the elevators
- Park far away as opposed to the closest parking spot