Wellness@Work: The health benefits of walking  

By Ann Payne-Johnson, M.D., M.S.
Family Medicine Center 

Walking is a simple yet powerful form of exercise with a wide range of health benefits. Here are some of its key advantages:

• Improves cardiovascular health. Walking strengthens your heart, improves circulation, and lowers the risk of heart disease. It helps in reducing blood pressure and improving cholesterol levels.
• Aids weight management. Regular walking helps burn calories, which can assist in maintaining or achieving a healthy weight. It also supports metabolism and fat burning.
• Strengthens muscles and bones. Walking is a weight-bearing exercise, which helps improve bone density and reduce the risk of osteoporosis. It also tones muscles, particularly in the legs, hips, and lower back.
• Boosts mental health. Walking can reduce stress and anxiety. It promotes the release of endorphins, which are natural mood boosters, and can help reduce symptoms of depression.
• Enhances blood sugar control. For individuals with Type 2 diabetes or those at risk, walking after meals can help stabilize blood sugar levels and improve insulin sensitivity.
• Improves sleep. Regular walking helps improve the quality of sleep by promoting relaxation and reducing anxiety. It can help you fall asleep faster and sleep more soundly.
• Increases longevity. Studies have shown that regular walking can contribute to a longer life by reducing the risk of chronic diseases such as heart disease, diabetes, and stroke.
• Boosts the immune system. Regular walking can enhance the immune system, helping the body fight off illnesses more effectively. It can also reduce inflammation in the body.
• Supports joint health. Walking helps lubricate the joints and reduce stiffness, which can be particularly beneficial for those with arthritis or joint pain.
• Improves balance and coordination. Walking helps improve your balance, coordination, and posture. This can reduce the risk of falls, especially in older adults.
• Enhances creativity and brain function. Walking, particularly in natural settings, has been shown to boost cognitive function, creativity, and problem-solving abilities.
• Social and emotional benefits. Walking can be a social activity if done with others, which can help strengthen social bonds and improve overall emotional well-being.

Consistency is key when you start a walking routine. Aiming for at least 30 minutes a day, five days a week, can bring noticeable improvements in overall health. Mix up your routine by walking at a brisk pace or on varied terrain for additional benefits.

You can get your steps in this Saturday, May 3, at 8:30 a.m. on the University of South Alabama campus. USA Health recently launched a local chapter of Walk with a Doc, a walking and education program that aims to inspire communities through movement and conversation. Events are held once a month and are open to the public. Learn more here.

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.