“If you don’t like the road you’re walking, start paving another one.” Dolly Parton
Walking. This is an activity that most of us who can walk take for granted and don’t give it a second thought. Walking is the most popular physical activity undertaken; it’s free, easy and can be done almost anywhere. But have you ever considered that simply choosing to walk more can lead to many health benefits?
What are the health benefits of walking?
Walking at any level is beneficial to the body, whether you’re someone who likes to go on long slow walks, or walk briskly from A to B. It has been proven 
that regular walking can lead to a reduction in the risk of Type 2 Diabetes, arthritis, heart disease and some cancers, as well as also being beneficial for mental health issues such as depression, anxiety and insomnia.
The health benefits of walking stem from the changes that occur in our body as a result of exercising. Studies have shown that it has been proven to improve aerobic fitness. This is the ability of the heart to send oxygen to the muscles and how effectively the muscles use that oxygen.
Is walking enough exercise for me?
Traditionally when we think of exercise we imagine working out in the gym, going for a jog or attending an exercise class or group. But in truth walking is as beneficial as other forms of exercise.
Wait, we’re not finished yet. Although the research backs the benefits of walking, there are different levels of walking, as you will probably know when you’re trying to keep up with that friend who walks quickly or has longer legs than you do!
To be most effective walking needs to be at least moderate intensity. What’s moderate intensity? Walking at a speed that you are able to notice your breathing has changed but are still able to carry on with conversation without noticeable pauses between words, so a brisk walk (a great excuse to walk with a buddy!).
You can always take this up a notch and walk at a more vigorous intensity; walking at a faster speed which has a more significant effect on your breathing, meaning although you are able to hold a conversation you will need to take noticeable breaks to catch your breath.
The good news? You don’t need to walk at a vigorous level for health benefits, although obviously the higher the intensity the more beneficial the exercise will be in terms of aerobic fitness. Walking at a moderate intensity will increase your aerobic fitness and your overall endurance, meaning you can carry out physical activities for longer periods whilst experiencing less fatigue.
So how often and how long should I be walking?
How often and how long you choose to walk is just as important as the speed at which you walk when it comes to it’s effectiveness. Walking briskly for least thirty minutes a day at least five days a week will improve your aerobic fitness.
This may seem daunting but it doesn’t have to be. This could be split into three 10 minute walks a day. Maybe you get off the bus or train one stop earlier adding an extra ten minutes to your walk to or from work. You might choose to go for a quick ten minute walk during your lunch break to get some fresh air and literally “stretch the legs”.
More benefits of walking
We have already outlined some of the health benefits associated with regular walking. Let’s explore more reasons why you need to start walking more:
Body Weight – it’s a myth that calories in equals calories out, so don’t be fooled that after a 500 calorie walk that you can then indulge in that 500 calorie treat. But walking moderately several times a week can prevent weight gain and will assist in maintaining a healthy weight. The more exercise that you do, the more calories you will burn and essentially you can then lose more weight over time. Being physically fitter will decrease your chances of cardiovascular disease and a whole host of conditions, in older Australians walking also significantly reduces the risk of falls and fractures.
Strength – okay so we know that walking isn’t a strength based exercise like lifting weights for example. However if you haven’t been regularly exercising for some time you will notice gains in leg strength as a result of walking. The results may be modest but research has shown that walking 30 minutes at least 5 days a week at a moderate rate can help to prevent age-related loss in muscle size and strength.
Flexibility – although walking along will not lead to a significant improvement in your overall flexibility, walking regularly does have a positive impact on your joints. Research has shown that walking regularly can reduce pain for adults suffering with knee arthritis. Walking increases lubrication and delivery of nutrition to your joints.
So what’s the moral of the story? If each of us made the mental choice to walk more frequently and at an increased pace then we should expect to see the benefits from this reflected in our overall health. Not only physically but also mentally.
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