There’s no doubt that walking is an important part of everyday life. Our feet carry us at a comfortable pace between tasks and destinations, achieving at least a few thousand steps every week just completing our usual routine. What most people don’t realize is just how important longer and more vigorous walks can be for your long-term health.
April 2nd is National Walking Day. This is a day to recognize the power of walking, the health benefits it can bring, and to introduce more beneficial walking into your life.
The Long-Term Health Benefits of Walking
Walking is our most basic form of exercise. When you get down to the details, it’s incredible how our entire musculoskeletal system works together to keep our balance and propel us forward. From the tips of your toes to your abdominal core to the balance of your inner ear: it all comes together when you walk.
But walking isn’t just coordinated movement, walking any distance is also a light workout, one that can improve your health and wellness with just a few longer or more intentional walks per week.
Boost Your Immune System
Walking increases your circulation and longer walks can have a significant positive effect on your immune system. Those who walk 20 minutes a day, 5 times a week have been found to need 43% fewer sick days, and sicknesses tend to be milder with a shorter duration.
Curb Cravings
Did you know that walking can reduce your desire for sugary snacks? A study found that a 15-minute walk can reduce your desire for chocolate, and further studies found that it can reduce your overall cravings for sweet treats.
Lower Your Risk of Heart Disease, Stroke, and Diabetes
Walking promotes internal health in ways that reduce your risks for a number of later life health conditions like heart disease, stroke, and type 2 diabetes by promoting healthy bloodflow, physical balance, and an active metabolism.
Reduce the Development of Arthritis
Walking eases joint pain by helping the knees and hips to stay strong and lubricated. For those with arthritis, walking can reduce pain and regular walks can reduce your risk of developing osteoarthritis, especially in the knees and hips where joints are the most susceptible.
Reduce Stress and Lift Mood
Like most forms of exercise, the simple act of physical activity when walking can help to wipe away stress held in your body and lift your mood through endorphins. Many people find walking to be mentally relaxing as well, and the increased circulation can boost your mental focus in addition to lifting your mood.
Improve Sleep Quality
A daily walk can improve your ability to enjoy deep and restorative sleep. Especially if the walk is brisk and takes longer than 20 minutes. If you want to fall asleep easy, taking a daily walk might be the key.
Resist Weight-Gain Genes
Gaining weight can be genetic, but research has found that a daily hour-long brisk walk can cut the effects of weight-gaining genes by half. Walking can help you maintain a healthy body weight despite your genetic tendency for a higher BMI.
Lower Blood Pressure
Walking promotes healthy bloodflow. Not only does it boost circulation to improve your immune system and mental focus, but it can also help to lower high blood pressure and reduce the related health risks.
Improve Stamina, Balance and Coordination
Lastly, a regular walking routine will keep you stable and active for many years longer by improving your stamina, balance, and coordination with every energetic step you take.
Adding Walking to Your Routine
One of the best things about walking is that it’s easy to add to any routine. You don’t need special equipment or even a destination. A simple loop around your neighborhood or a brisk walk on your lunch break can provide all the benefits of walking. The key is to plan your walks to be energetic and on the longer side (30 minutes or more) whenever possible. But you can also enhance your health by walking briskly between destinations, like parking a little further out from your job, tackling all your shopping in one shopping center with a bustling walk in between, or simply power-walking when taking your dog out for your evening stroll.
At the gym, you can get your walking in by setting a steady pace on the treadmill and enjoying a good podcast episode. It’s as simple as that.
National Walking Day on April 2nd
Looking for a great time to start your walking routine? National Walking Day is on April 2, 2025. Hop on a treadmill at one of our locations or take a brisk walk outside and start enjoying the benefits of a regular and energetic walking routine.
