Walking is beneficial for both physical and mental health.Walking falls under the category of moderate-intensity aerobic exercise, which can improve overall health and prevent chronic diseases. Studies have shown that walking at least 7,000 steps per day helps lower the risk of death.

Here are the benefits of walking for physical and mental health:

1. Weight control

Walking is an effective method for burning calories and controlling weight. The number of calories burned during walking depends on various factors such as walking speed, distance, terrain, and individual body weight. For example, walking uphill burns more calories than walking on a flat surface. Using a calorie calculator can help determine the actual number of calories burned based on these variables.

2. Blood sugar control

Taking a walk after meals helps regulate blood sugar levels. A study found that walking for 15 minutes after breakfast, lunch, and dinner is more effective in reducing blood sugar levels than a single 45-minute walk. This practice is especially beneficial for those managing diabetes or at risk of developing diabetes.

3. Enhanced memory

Walking is not only beneficial for the body but also important for the brain. Regular walking can increase the size of the hippocampus, an important area of the brain associated with memory. Walking three times a week can lead to a 2% increase in hippocampal size after a year, reversing age-related memory decline.

4. Strengthened immune function

Walking can enhance immune function and help prevent diseases such as colds and the flu. Research has shown that individuals who walk at a moderate pace for 30 to 45 minutes a day have a 43% reduction in sick days, and even when they do get sick, the symptoms are milder. Therefore, regular walking can strengthen the immune system and improve overall health.

5. Heart health protection

The heart needs regular exercise to stay strong and healthy. Walking is the simplest and most effective form of exercise for heart health. Two long-term studies conducted by Harvard University showed that walking for 20 minutes a day can reduce the risk of heart disease by up to 30%. Fast walking has similar effects to running in lowering key heart disease risk factors such as blood pressure, cholesterol, and diabetes.

6. Improved mood

Exercise, including walking, promotes the release of endorphins, chemicals that enhance pleasure. Regular walking helps relieve stress, reduce anxiety, and effectively alleviate moderate depression. The more steps taken daily, the better the mood. Outdoor walks also increase vitamin D intake, thereby reducing the occurrence of depressive symptoms.

7. Joint pain relief

Walking lubricates and strengthens the muscles around the joints, especially the knees and hips, promoting joint health. Walking can alleviate pain associated with arthritis and may prevent arthritis flare-ups by keeping the joints active and healthy. Regular walking helps maintain joint function and reduce discomfort.

8. Increased lifespan

Brisk walking contributes to longevity. Studies have shown that walking at a moderate or fast pace can reduce overall mortality risk by 20% to 24%. Therefore, regular walking can prolong life and improve quality of life.

In conclusion, walking is an excellent way to maintain health and offers benefits such as blood sugar control, anxiety reduction, improved sleep, enhanced memory, and weight control. Walking is one of the simplest and most effective ways to increase physical activity and improve overall health. Walking for 20 minutes a day has significant benefits for physical and mental health.