The Health Benefits Of Walking Everyday

The Health Benefits Of Walking Everyday

Doctors and healthcare professionals advise that it is important for a person to take a walk for at least 30 minutes a day in order to ensure good health. In fact, making it a habit to walk everyday has the potential to deliver a variety of health benefits to you in the long run. It can enhance both your physical and mental health. Here is a list of the most prominent benefits that you can experience from taking a walk every day.

1. It will improve your mood

You would love to have some dark chocolate with a glass of wine at the end of a tough day in order to improve your mood. Taking a walk has the ability to deliver the same benefits, without adding up any calories. From various studies, it has been identified that walking regularly has the ability to modify your nervous system, which can cause a reduction in hostility and anger. If you take a walk in the morning, you will be able to expose your body to natural sunlight, which can assist you to stave off from Seasonal Affective Disorder.

2. It will strengthen your heart

Walking can be considered as the best method available for you to strengthen your heart. As a result, it has the ability to reduce the risk of strokes and heart diseases. This wonderful cardio exercise can increase the level of good cholesterol within your body while reducing the bad cholesterol levels. Moreover, walking every day can assist you to control high blood pressure, which can lead you towards strokes.

3. It can make you lose weight

This is one of the most prominent benefits associated with walking. A considerable percentage of world population is suffering from obesity and walking is the most convenient solution available for them to lose weight. You will be able to burn about 100 calories by walking at an average speed of 3mph for a period of 30 minutes.

Health Benefits Of Walking Everyday

4. It can provide you with energy

Taking a walk is one of the best methods available for you to energize your body. When you have more energy, you will be able to get more work done. Walking can increase the supply of oxygen to all the organs and cells in your body as it improves the circulation of blood. This can make you feel more alert and alive during the day. Even if you take a walk during the lunch break, you will be able to feel more energized during afternoon.

5. It can tone up your tums, bums and legs

Walking also has the ability to uplift your appearance by toning your body. In other words, walking can give definition to hamstrings, quads and calves while lifting the bum muscles. If you engage in hill walking, you will be able to experience more effective results. However, you need to be careful enough to pay special attention towards your posture while walking to get the best results.


Now, do you understand the health benefits of walking everyday? So, try to skip one or two escalators on your way to work and take the stairs instead. If you know other benefits that I have missed out, feel free to share with me by commenting below.

Cheers and Start Running Today




18 Comment

  1. I knew walking had its benefits. But not to the measure you describe here. It was interesting to find that it gives you energy and improve your mood. Thank you for sharing.

    1. Will says: Reply

      Hi Maurice

      Thank you for dropping by. Yes, walking is actually very beneficial as well for those people who do not like to run.

  2. John says: Reply

    Have been doing my walking inside this week. We have had freezing rain for three days. Do you get the same benefits walking on a treadmill as walking outside. I will get outside as soon as the weather gets better. I like to walk the first thing in the morning as it seems to pump me up for the day, do you recommend a time of day for a walk.

    1. Will says: Reply

      Hi John

      I think walking on the treadmill will have the same benefits as outdoor but you will not get to enjoy the fresh air and scenery. So I will recommend walking outside. You are right about walking in the morning because that is the time of day I prefer to exercise as well. Morning runs tend to make me feel energized for the rest of the day. You can refer to my article What is the best time for a run to read more about the benefits of different timings. Although running is slightly different from walking, walking is pretty beneficial for the body as well for people who can’t run.

  3. Hi Will,

    Walking everyday is actually a luxury in many ways. When I was younger I had a job working in NYC, and was frustrated by my daily commute by train. However, once I became successful enough, I got a place in the city close by and this afforded me the opportunity to walk to work everyday. It was awesome, walking everyday and enjoying the views of the city. All the benefits you mentioned are true. I walked about 10, 15 NYC blocks each way for several years. Thanks for the post, cheers.

    1. Will says: Reply

      Hi Xdeem

      Yes, that can be true for many people. However, we should still try our best to walk wherever and whenever we can. All it takes is just 20-30 mins of walking daily to a healthier self.

  4. Hi there,

    It’s so funny that this article appeared to me today! I’ve thought about walking for so long, but only recently started to walk every day … or at least attempt to. Thank you for this helpful and positive information!

    1. Will says: Reply

      Hi Jini

      Yeah, go for it! Walking everyday is beneficial for us.

  5. Shay says: Reply

    Hi Will!
    This article is a really good motivator for such a simple exercise. When I was at my last job almost never took the elevator and instead took the stairs, and the block in which my building was located was actually large enough that walking the sidewalk around it took my entire 30 minute lunch break (don’t worry, I still ate on my other breaks!). It was a really nice break to get out of the office and moving after sitting in my office chair for hours. Thanks for the great reminder to be healthy!

    1. Will says: Reply

      Hi Shay

      You are absolutely right! Working in an office job can be bad because we are always glued to the computer screen. It’s good to walk around after sitting for like what 6-7 hours. Haha, you really cracked me up with your post. Keep on rocking it! Hope to see you around soon.

  6. Phil says: Reply

    G’day Will,

    That’s Australian for “hi.” My partner and I often take our dog for a walk in Kings Park here in Perth, Australia. We don’t manage to do it EVERY day unfortunately but we really notice the difference in both our moods when we do!

    We are lucky enough here in Australia to have a climate that we can walk both in winter and summer. If it gets too hot in the summer we quite often go at night. We miss out on the benefits of the direct sunlight but we really get plenty of that all year round anyway.

    For me personally, one of my favourite benefits is the fresh air. I have never smoked, well, anything but car exhaust gases and factory fumes! As I have walked in Kings Park for 4 or 5 years now I have noticed the different scents in the seasons, plants and trees, and even different times of day.

    We even walk in the rain at times and I find it really brings a peaceful feeling over us, not only from walking, but walking in nature.

    Great post Will.

    1. Will says: Reply

      Hi Phil

      Wow, this is an awesome post from you, thumbs up! Good to hear that you are walking almost daily with your partner. Yah, it’s awesome to take in all the fresh air and lovely scenery when we go for walks. This is the beauty of going for long walks. Please keep it up. Hope to hear from you soon again.

  7. Brent says: Reply

    I walk just about every day about 3 miles, depending on the weather with my two huskies. I have to walk them separately so I get twice the walk that they do!! I love walking and getting all the benefits you mentioned. I do what they call a walking meditation which is great on a sunny day. In the 60s temp range is the best for me but summertime gets me a good sweat out too. thanks for sharing and the work you put into this post.

    1. Will says: Reply

      Hi Brent

      Walking meditation sounds pretty interesting, to be honest, I have never heard of that. That’s good for both you and your dogs! You are killing 2 birds with 1 stone by exercising all 3 of you at the same time. Walking in a sunny but cooling weather is the one of the best feelings ever. Keep up the great work and keep on rocking it!

  8. Mike says: Reply

    100 calories for walking 30 minutes. Who has 30 minutes in a day to walk? I was wondering if I’m working all day on my feet. We that be with in the 30 minutes a day? But I need to get healthy so I’m going to take your advice and go for a walk for 30 minutes. I’m going to start this tomorrow morning. Thanks information was great!

    1. Will says: Reply

      Hi Mike

      To be honest, 30 minutes is very easily achievable. 15 mins each before and after work and you will have met your quota for the day. What matters is you find the discipline to do it daily.

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