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The Health Benefits of Walking

  • , par SANUSq Research team
The health Benefits of walking

The Health Benefits of Walking

The Importance of Physical Activity for Overall Health

Regular physical activity is essential for maintaining good health and preventing various chronic diseases. It can help you maintain a healthy weight, improve cardiovascular function, strengthen your bones and muscles, and boost your mental well-being. One of the easiest and most accessible forms of physical activity is walking.

How Does Walking Benefit the Body?

Walking is a low-impact exercise that engages a wide range of muscles, including your legs, core, and even your arms if you swing them as you walk. As you move, your body burns calories, increases your heart rate, and improves your cardiovascular fitness. Additionally, walking can help to:

  • Strengthen your bones and muscles
  • Improve your balance and coordination
  • Boost your mood and reduce stress
  • Enhance your sleep quality
  •  Increase your energy levels
  • Reduce the risk of chronic diseases

The more you walk, the more your body adapts and becomes more efficient at the activity, allowing you to experience even greater benefits over time.

Health Benefits of Walking for 20 Minutes a Day

Incorporating just 20 minutes of walking into your daily routine can have a significant impact on your overall health. Here are some of the amazing benefits you can experience:

Walking and Weight Loss

Walking is a simple yet effective form of exercise that can contribute to weight loss. It is a low-impact activity that can be easily incorporated into one's daily routine. Walking helps burn calories, which is essential for weight loss. The number of calories burned depends on various factors, including the individual's weight, walking speed, and duration of the walk. On average, a person can burn around 100-200 calories per kilometre walked. Regular brisk walking can help increase metabolism and improve cardiovascular health, thereby aiding in weight loss.

In addition to burning calories, walking also helps build muscle strength. While it may not be as intense as other forms of exercise like running or weightlifting, walking still engages various muscles in the body. This includes the leg muscles, core muscles, and even the upper body if proper posture is maintained. Building muscle mass is important for weight loss as it helps increase the body's resting metabolic rate, which means more calories are burned even at rest.

Walking is a sustainable exercise that can be easily maintained in the long run. Unlike other high-intensity workouts that may lead to burnout or injuries, walking is a low-risk activity that can be enjoyed by people of all ages and fitness levels. It can be done outdoors or indoors using a treadmill, making it accessible regardless of weather conditions.

To maximize weight loss through walking, it is important to maintain a consistent routine and gradually increase the duration and intensity of the walks. Incorporating other healthy lifestyle habits such as eating a balanced diet and getting enough sleep will also support weight loss efforts. Overall, walking provides a convenient and effective way to lose weight while improving overall health and wellbeing.

Walking and Cardiovascular Health

Walking is a simple yet effective form of exercise that has numerous benefits for cardiovascular health. Engaging in regular walking can significantly reduce the risk of developing cardiovascular diseases such as heart attacks, strokes, and high blood pressure. This low-impact exercise helps to strengthen the heart and lungs, improve blood circulation, and lower cholesterol levels.

One of the key benefits of walking for cardiovascular health is its ability to improve heart function. Regular walking strengthens the heart muscle, making it more efficient in pumping blood throughout the body. This results in a reduced workload on the heart and lower blood pressure. Walking also improves blood circulation, allowing oxygen and nutrients to reach the muscles and organs more effectively. This can help to prevent the build-up of plaque in the arteries, reducing the risk of heart disease.

Walking is also an effective way to manage weight and prevent obesity, which is a major risk factor for cardiovascular diseases.

Walking and Mental Health

Walking has long been known to have physical health benefits, but recent research has shown that it can also have a positive impact on our mental health as well. Engaging in regular walking can help improve mood, reduce stress and anxiety, and even alleviate symptoms of depression. This is because walking stimulates the release of endorphins, which are natural mood-boosting chemicals in the brain.

One of the reasons walking is so beneficial for mental health is that it provides an opportunity to be in nature and connect with the environment. Being outdoors and surrounded by greenery has been shown to have a calming effect on the mind, reducing feelings of tension and increasing relaxation. Moreover, walking can also provide a sense of accomplishment and boost self-esteem, especially when individuals set goals and achieve them.

Another important aspect of walking and mental health is that it can improve cognitive function. Regular physical activity, such as walking, has been shown to enhance memory, attention span, and overall brain function. This can be particularly beneficial for individuals with mental health disorders or those going through stressful life events, as it can help them think more clearly and make better decisions.

Engaging in regular walks can improve mood, reduce stress and anxiety, enhance cognitive function, and boost self-esteem. It is a simple yet effective way to take care of our mental well-being and should be incorporated into our daily routines.

Walking and Bone Health

Regular physical activity is essential for maintaining and improving bone health, and is suitable for people of all ages and fitness levels. Walking helps to strengthen bones, especially in the legs, hips, and spine. When we walk, our body weight puts stress on our bones, which in turn stimulates the production of new bone cells. This helps to increase bone density and reduce the risk of osteoporosis and fractures. Additionally, walking also improves balance and coordination, which can prevent falls and further protect bone health. Therefore, incorporating regular walking into our daily routine can have significant benefits for our bone health.

It is recommended that adults aim for at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, every week to maintain good bone health. This can be achieved by walking for just 30 minutes a day, five days a week. To make the most out of walking for bone health, it is important to maintain proper form and posture while walking. This includes keeping the head up, shoulders relaxed, and swinging the arms naturally. It is also advisable to wear comfortable shoes with good support to reduce the risk of injury. Additionally, varying the terrain and intensity of the walk can provide additional benefits for bone health. For example, walking uphill or adding short bursts of speed can increase the impact on the bones and enhance their strength.

Tips for Incorporating Walking into Your Daily Routine

Incorporating walking into your daily routine is relatively easy and can be done in a variety of ways. Here are some tips to help you get started:

  1. Set a Daily Walking Goal: Aim to walk for at least 20 minutes every day, or work your way up to a goal of 10,000 steps or more per day.
  2. Find Opportunities to Walk: Look for opportunities to walk throughout your day, such as taking the stairs instead of the elevator, parking farther away from your destination, or going for a walk during your lunch break.
  3. Invest in a Fitness Tracker: Wearing a fitness tracker or using a pedometer app on your smartphone can help you monitor your steps and progress towards your daily walking goals.
  4. Explore New Environments: Mix up your walking routine by exploring new routes, parks, or neighbourhoods. This can help to keep your walks interesting and enjoyable.
  5. Invite Friends or Family: Walking with others can make the time pass more quickly and can also provide an opportunity for social interaction and bonding.
  6. Listen to Podcasts or Music: Listening to your favorite podcasts, audiobooks, or music can make your walks more engaging and enjoyable.
  7. Adjust the Intensity: Vary the intensity of your walks by incorporating intervals of brisk walking, hill climbing.
  8. Challenge Yourself: Set personal step count goals and track your progress over time. Celebrate your achievements and use them as motivation to keep moving.

Start Walking for Better Health

Walking is a simple, accessible, and highly effective form of physical activity that can have a profound impact on your overall health. By incorporating just 20 minutes of walking into your daily routine, you can experience a wide range of benefits, from weight management and improved cardiovascular health to enhanced mental well-being and stronger bones.

Get walking and start reaping the amazing benefits for your body and mind. Your journey to better health starts with a single step.


Information on our websites, in our blogs and our emails are provided for informational purposes only, and have not been evaluated by the EMA, EFSA or FDA. It is not meant to substitute medical advice provided by your healthcare professional and is not intended to diagnose, treat, cure, or prevent any disease. Our products are intended for adults, 18 years of age and older. While the vitamins and supplements mentioned here have been shown to have various health benefits, it is important to remember that supplements and dietary changes should be considered as part of an overall health plan and not as a substitute for professional medical treatment. Only a qualified healthcare practitioner can provide personalized advice and treatment plans based on your individual health needs and medical history, and you should seek advice from your healthcare professional before taking product(s) if you are pregnant or nursing.

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