5 Necessary Health Benefits Of Walking

Walking has a positive impact on many body systems and offers many health benefits. It’s a great aerobic exercise that also helps build muscle in the legs. Does it get any better than this? Absolutely. Keep reading this article to learn about the 5 essential health benefits of walking.

Benefits of Walking

Beyond being an aerobic exercise and strengthening, these are some other perks of walking:

Walking May Lengthen Your Life

Walking can help you live a long life. A study of over 2,000 adults found that those who walked at least 7,000 steps per day had a 50-70% lower risk of death by the end of the 11-year study period. Amanda Paluch, Ph.D., the study’s author, said being active benefits almost all body parts, including the brain, bones, muscles, kidneys, and lungs.

Walking Can Boost Bone Strength

Walking is a weight-bearing exercise that could help preserve your bone health and potentially reduce osteoporosis risk. Additionally, walking can boost bone strength in the spine and legs.

Walking Gives Your Mood a Lift

Getting up and moving helps you shake off feelings of low energy. This can contribute to an overall sense of feeling down. According to a study published in Health Promotion Perspectives in 2018, young adults who performed a 10-minute session of brisk walking experienced a rise in their mood.

Walking is Good for Weight Loss

If you are beginning a weight loss journey, you must know there is no need to participate in a strenuous exercise program. In a study involving adults whose weights were considered obese or overweight, those who ate a calorie-reduced diet and walked for 2.5 hours per week for 12 weeks had a greater fat loss and reduced fasting insulin levels.

Walking Promotes Heart Health

By walking regularly, you can notably take down your cholesterol numbers. According to the American Journal of Health Promotion, a meta-analysis of 21 studies focusing on women who were obese or overweight, doing a walking routine for at least four weeks helped them reduce total cholesterol and LDL (bad) cholesterol.

Additionally, a 2021 Cochrane review of 73 trials concluded that walking could also help reduce blood pressure if done three to five per week for 20 to 40 minutes each time over three months.


Constant physical movement can ensure you remain in the best physical and mental state. This means your bones and muscles will get stronger with the added benefit of being in a happy and good mood.