Benefits of walking daily have, a low-impact, low-intensity form of cardio, easily fits into a daily routinePhoto byUnsplash
Trainers Reveal the Benefits of Daily Walking for Your Body
Establishing a regular walking habit is beneficial for your mind, body, and soul. Putting on your sneakers and hitting your favorite trails or walking routes can add extra steps to your day and keep you social, whether you’re having “walk and talks” on the phone with loved ones or walking with a buddy. With access to a treadmill, it’s a healthy habit you can maintain year-round, regardless of the weather. The benefits of walking are numerous. Personal trainers break down what happens to your body when you walk every day.
Walking, a low-impact, low-intensity form of cardio, easily fits into a daily routine. “It doesn’t produce a large stress response in the body like higher-intensity exercises, such as HIIT or running, can, especially for those new to fitness,” explains Amanda Capritto, a certified personal trainer, sports nutrition coach, and functional training specialist. “Additionally, walking is a low-cost activity: You only need comfortable clothing and adequate walking shoes. It’s very accessible as far as exercise goes, and if you live somewhere with safe walking routes, you don’t need to invest in equipment or a gym membership.”
Walking is also not overly fatiguing, allowing you to boost your total weekly exercise in a way that complements other forms of exercise, like high-intensity interval training (HIIT).
Here’s what happens to your body when you walk every day:
You’ll Burn More Calories
Research shows that walking can burn more calories than jogging. Making small tweaks to your routine, like walking to errands or work, can aid in weight-loss efforts. “Walking burns calories,” explains Domenic Angelino, CPT and author from the International Personal Trainer Academy (NPTA). “If all other areas of your exercise routine and lifestyle remain the same, adding walking will increase your overall calorie burn.”
You’ll Reduce Body Fat
Walking, an excellent calorie burner, is efficient at reducing body fat. “Walking directly affects body fat,” says Angelino. “The impact depends on your weekly calorie intake and overall calorie burn. Walking may reduce fat gain or increase fat loss, both of which can improve health and body composition.”
You’ll Boost Calf Endurance
Walking engages various muscles, particularly the calves. “The calves are most involved in supporting this process,” Angelino says. “Frequent walking can enhance calf endurance, especially if you’re typically sedentary.”
You May Experience Lower Blood Pressure
Daily walking can improve cardiovascular health by lowering blood pressure. Hypertension contributes to heart disease, and physical activity significantly affects it. Adding walking to your routine can help lower blood pressure. “Lower blood pressure reduces the risk of heart issues like heart attacks,” Angelino explains. “Walking at a faster pace can amplify its effectiveness.”
You’ll Improve Bone Density
While resistance training often comes to mind for improving bone density, walking helps too. “Walking is a form of weight-bearing exercise, so it positively impacts bone health,” Capritto says. Research published in The American Journal of Medicine found that healthy postmenopausal women who walked about a mile daily had greater whole-body bone density than those who walked shorter distances. Walking effectively decreases bone loss in the legs and helps preserve skeletal integrity.
You’ll Improve Postural Muscle Endurance
If you’re not active during your workday, regular walking can enhance the endurance of your postural muscles. “When you stand upright and walk, you subconsciously use muscles to support your posture,” Angelino explains. “Walking places more stress on postural muscles than sitting, improving their endurance.”
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