Fitness

The Benefits of Walking

Physical activity is essential for healthy living. Walking can be a great way to add activity to your day. It requires no equipment or special clothing, and it is free. It is low-impact, so it’s an excellent option for many people. Make walking fun by going to places you enjoy, like a shopping center or park. Walk with someone to chat with, or listen to some of your favorite music. 

1. Burns Calories– 

Walking makes it a great activity for many people that are looking to burn extra calories.

The number of calories you burn depends on many factors, but your weight and walking speed are very important. The average walking pace for adults is 3 mph (4.8 kph). The faster you walk and the more you weigh, the more calories you burn. 

Calories Burned Walking

Weight2.0 mph2.5 mph3.0 mph3.5 mph4.0 mph
130 lbs.148 cal.177 cal.195 cal.224 cal.295 cal.
155 lbs.176 cal.211 cal. 232 cal.267 cal.352 cal.
180 lbs.204 cal. 245 cal.270 cal. 311 cal. 409 cal.
205 lbs.233 cal.279 cal.307 cal. 354 cal. 465 cal.
Walking with a friend
2. Boosts Your Energy


Walking enhances the flow of oxygen through the body. It can also raise epinephrine and norepinephrine levels. These are the hormones that contribute to increased energy levels.
According to Harvard Health: Cellular-level changes occur inside your body when you exercise. Exertion spurs your body to produce more mitochondria inside your muscle cells. Mitochondria are known as the powerhouses of cells because they create fuel out of glucose from the food you eat and oxygen from the air you breathe. Having more of them increases your body’s energy supply.


Exercising also boosts oxygen circulation inside your body. This increase in oxygen not only supports the mitochondria’s energy production but also allows your body to function better and use its energy more efficiently. Plus, your body gets a boost from an exercise-induced increase in hormone levels that makes you feel more energized.

3. Improves Your Mood

Going for a walk around your local park involves several things that can boost your mood. Getting up from your chair, spending time in nature, being exposed to sunlight, and taking in an exciting view can all help lift your spirits. If you walk with a buddy, social interaction adds to the benefits. And it is a plus when you feel great about doing something for your health. 

Even when all those are unavailable, walking still increases a positive effect. Positive effect reflects an energized, engaged state of mind and involves interest, alertness, joy, excitement, and enthusiasm.  Just 20 minutes of moderate-intensity exercises, such as walking, is enough to provide your body with increased energy and a lifted mood for as many as 12 hours!

Walking city street

4. Strengthens Your Heart

Walking is a form of physical exercise and is one of the easiest ways to improve your health. Physical activity increases your heart rate and makes you breathe faster, strengthening your heart and increasing blood circulation through your body, bringing more oxygen and nutrients to your organs. Walking is an aerobic activity. Those who spent at least two-and-a-half hours per week either walking briskly or engaged in some form of vigorous exercise had a 30 percent lower risk of developing heart disease than those who rarely or never exercised.

5. Eases Joint Pain

Walking may also help reduce your risk of disability. The process of moving joints through their full range of motion increases circulation to the joint and reduces swelling. It also helps in the production of natural painkillers called endorphins, which can relieve joint pain. Regular exercise also builds muscles and protects the joint tissue from damage. Furthermore, exercise helps to mobilize joint fluid and lubricate them, which helps decrease pain. Exercise will also decrease stiffness and fatigue, which are common symptoms of knee joint pain. If you feel joint pain, reduce the intensity and start at a slower pace. Be sure to give yourself enough time to recover after each session.

Walking 10,000 Steps per Day

Walking in Nature for Self-Care

For more about Our Fitness Journey, follow our blog.

>