For most of us, “working out” conjures a specific image. Maybe it’s running a 5k, sweating through a super spicy Sculpt class, a round of burpees, or lifting heavy weights. But, there’s one super beneficial (and always overlooked plus underrated) workout we tend to forget: walking for exercise.
That’s because walking often feels automatic or casual. It’s something we do, day in and day out, to get from point A to point B. Surely, you’d have to exert yourself a lot more to do a workout that “counts” or really benefits the body.
Turns out, experts agree that walking is one of the best forms of preventative medicine out there. And doing more of it is the best cure for our increasingly sedentary lifestyle, one in which less than one in three Americans meets the recommended guidelines of 150 minutes of moderate exercise a week.
“I think walking is the best exercise you can do for your body—hands down,” says Melody D., obé’s Senior Manager of Programming. “If I had to choose one thing to do every day for the rest of my life, walking would be it.”
Not convinced yet? Learn five benefits of walking that make it a must for anyone’s fitness routine—no matter your skill level.
1. Walking is good for your body
Let’s be honest, there’s no better way to sneak your daily recommended cardio in. Walking for exercise (think of it as a touch more brisk than your usual stroll) promotes a healthy serving of physical benefits. It develops your cardiovascular capacity, strengthens your body—especially your legs, protects your joints, and improves your heart strength.
Biomechanically, walking keeps you upright, which engages your core, prevents your hips from shortening, boosts posture, and prevents injuries. Plus, as a low-impact workout, it’s particularly gentle on the joints and will preserve their longevity over the course of your lifetime, a perk that a high-impact option like running can’t boast. (And yes, science says you can also walk off aches and pains.)
Need guidance on how to increase your step count? “Try to walk for at least 30 minutes a day, five days a week,” says Melody. “You can split it into 10-minute chunks: One in the morning, another on your lunch break, and one after dinner before bed. Strides and paces are different for everyone, so focus on time rather than total steps.”
2. Walking is good for your mental health
It’s not just physical. Walking for exercise also boasts impressive physiological effects like increased creative output, improved memory, and better mood.
Most notably, it’s a serious stress buster! As you walk, blood flow to your brain increases to positively influence your central nervous system (the area that controls stress levels). At the same time, your heightened heart rate also signals the release of more feel-good neurochemicals like endorphins—no burpees required.
These mental health benefits add up, especially when paired with the great outdoors or music. Psychologists found that a 10-minute walk may be just as effective as a 45-minute workout in relieving symptoms of anxiety. It’s even a go-to strategy for anger management and may lower your risk of depression in the long term when done consistently.
All these positives can be magnified further if you pair a quick pace with a focus on mindfulness. Walking meditations are having a moment as another powerful tool to clear your head, connect to your breath, and boost daily happiness. (Want to try one for yourself? Check out obé’s 20-minute Moving Meditation Walk audio class with Liz. These are particularly good for busy bodies who struggle with stillness in meditation.)
3. Walking improves your overall health
Walking is also a potent medicine for internal health. For example, researchers found that the energy used for power walking versus vigorous running resulted in similar reductions in risk for high blood pressure, high cholesterol, diabetes, and heart disease. Translation? Walking is just as beneficial for you as a more intense workout option.
And the benefits don’t stop there. Going on regular walks can reduce your risk of chronic disease, including stroke, diabetes, osteoporosis, dementia, some cancers, and more. A daily walk can even lower your death risk by up to 39 percent!
Plus, it contributes to other habits that maintain good health, like catching a full night of restful sleep or promoting efficient digestion. A study has found that heading outdoors for a walk in the morning light helps reinforce a strong circadian rhythm which enforces healthy sleep. Sports scientists also agree that a quick stroll post-meal time aids digestion by speeding up the process that breaks down your food and preventing glucose spikes.
4. Walking is good for every fitness level
The best part about walks as a form of exercise: all you need is a comfy pair of sneakers and some space outdoors! No gym membership or equipment needed (although walking on a treadmill is also a power move in our book, especially if it’s a 12-3-30).
Incredibly accessible for all ages, fitness levels, and states of health, walking is a jack of all trades. It can be a super sweaty workout for an athlete, a stress-busting shake-out, a cool down moment, a nature stroll, and everything in between. It’s easy to throw on a podcast to make time fly by, a dancey playlist to pick up your pace, or to get on the phone with a friend for a double whammy.
If you need extra motivation or guidance on your walking journey, obé Audio workouts make it easy to get the type of walk you’re craving.
- Tempo walk: This is your steady-state cardio, aka walking at the same pace for a fixed period of time. Go for tempo when you want to build endurance.
- Intervals walk: If you’re ready to push your speed (and build cardio capacity), interval walks are good for getting really sweaty plus feeling breathless.
- Hills walk: Perfect for anyone who loves the treadmill! These walks teach you to work with more incline and resistance, which will train power and strength in your legs.
5. Walking is a great way to be social
Last but certainly not least—walking for exercise is great to do with friends for extra benefits. A walking buddy, group, or even a crush (can we bring back walking dates?) can all be great companions and keep you accountable. Not only does it make your workout more fun, but research shows it also makes the walk way more effective.
Those who regularly walked with a group (big or small) experienced significant improvements in blood pressure, body mass index, resting heart rate, lung strength, and other markers of health and fitness. They also reported less stress, were less likely to feel depressed, and didn’t slack off from their habit. The researchers went so far as to suggest that more physicians, nurses, and trainers should recommend walking groups to ward off ailments.
“Go do your hot girl walk with a few friends so you can push each other and chat at the same time,” suggests Melody. “A weekly casual meet-up can seriously change the game for your fitness—and help you stay connected. Total win-win!” If you’re still waiting for a sign to get out and stroll, this is it. Just go!
Leave a Reply to Kate Cancel reply