Walking is a simple and accessible form of exercise that offers numerous health benefits. It can enhance mood, reduce stress, improve cardiovascular health, and help manage diabetes. Karen Studer, MD, an associate professor and chair of preventive medicine, shares insights on the benefits of walking and tips to incorporate more steps into your daily routine.
Reduces Stress and Supports Mental Well-Being
Walking helps reduce stress by lowering cortisol levels, the hormone associated with stress. High cortisol levels can increase inflammation and cause food cravings. Regular walking can decrease cortisol in the bloodstream over time, reducing stress.
Additionally, brisk walking stimulates the release of endorphins, which are natural mood enhancers. Walking with friends also fosters social connections, which are essential for mental well-being. “Walking with a friend or in a group helps cultivate relationships and brings you closer to loved ones,” Studer explains.
Improves Cardiovascular Health
Walking is an excellent way to boost heart health. A brisk walk that elevates your activity level to moderate intensity can significantly benefit your cardiovascular system. “Even if you can’t walk outside, using treadmills or walking pads can still make a positive impact,” Studer says. “We are made to move, not to be sedentary.”
Studer recommends walking at a brisk pace for optimal health benefits. To gauge if you’re walking fast enough, she suggests the “sing/talk test”: walk at a speed where you can still talk but not sing.
Helps Control Blood Sugar
The U.S. Centers for Disease Control and Prevention estimates that 11.6% of the U.S. population has diabetes, and 38% of adults are prediabetic. Excess sugar in the bloodstream increases the risk of diabetes, kidney disease, strokes, and heart attacks. Walking at a brisk pace helps move sugar into cells for energy. “Exercise opens up cells to take in sugar,” Studer explains, which helps control blood sugar levels.
To manage blood sugar effectively, Studer suggests walking after meals. “A quick walk after eating can prevent blood sugar from rising too high,” she advises.
Improves Sleep
One less obvious benefit of walking is its impact on sleep quality. “The body needs to be tired out during the day to sleep well at night,” Studer says. Regular movement throughout the day can lead to better sleep.
Getting Started with Walking
For those with a sedentary lifestyle looking to incorporate more walking, Studer offers these tips:
Park further away from store entrances.
Take extra laps around the store after shopping.
Use stairs instead of elevators.
Start with short walks and gradually increase the distance.
Walk inside malls on extreme weather days.
By following these steps, you can seamlessly integrate more walking into your daily activities and enjoy its numerous health benefits.
