Yes, Walking is Good For Your Health

By Sydnee Mostek

Many times, when we think of “exercise,” we think of something intense; something that gets our heart rate way up and leaves us breathless. We’re inundated with messaging on social media that tells us that what we’re doing isn’t enough.

We need to avoid gluten and dairy, lift weights 2 hours a day, fast 14 hours a day, NEVER do cardio, recognize that carbs are a curse, etc. There are SO many things we’re told to do “for our health,” and none of it takes into consideration what we’re already doing, what we have time for, and what otherwise fits into our lives (or reality and truth, for that matter).

I’m here to tell you, friend, that yes, walking is good for your health. Increasing step counts is associated with reduced risk of disease, improved mental status, and it can help with weight management.

It’s common knowledge that we should be getting 10,000 steps per day, right? But what if you don’t get that many? Where did that number even come from?

It’s pretty arbitrary, actually, and there’s plenty of research to suggest that, even if you don’t get 10,000 steps per day, the steps you are getting matter. In a review of 17 studies, researchers found compelling evidence that any increase of 1,000 steps from baseline (what you’re getting already) reduced a person’s risk of heart disease and all-cause mortality, and that those risk reduction benefits started at as low as 4-5,000 steps per day. Those aren’t necessarily jogging steps, or steps taken while hastily avoiding the dairy aisle at the grocery store. They’re just steps added to your day.

More might be better, though. One study aimed to find a dose-response relationship between walking and mortality from various conditions, meaning, does walking more really matter? They found that simply meeting the recommended amount of physical activity (150 minutes per week) reduced overall health risk.

Especially in the groups that exceeded that amount, though, there was reduced risk of death from heart disease, stroke, high blood pressure, and diabetes. The groups that exceeded the recommended amount were more likely, also, to engage in higher-intensity physical activity, like intentional faster-paced walking, cycling, or jogging. This relationship makes sense, given the greater cardiovascular requirements during more vigorous exercise. By working that system a little harder, we can feel confident it will be stronger and more capable. As the saying goes, use it or lose it.

Another review found that pretty much any physical activity, including walking, was effective at reducing risk of type 2 diabetes. In a group of older adults in Canada, it was found that achieving at least 7,500 steps per day significantly reduced the risk of type 2 diabetes. Again, this is less than the recommended 10,000 steps; but more steps reduced risk further, suggesting that even if your starting point is below the recommendation, you can still do yourself a favor by moving more little by little as you work your way up.

Walking is clearly good for your physical health and prevention of disease, but what about your mental health?

I know when I go for a long walk outside, I immediately notice my mood improving. I feel more patient, more grounded, and my head is clearer. It can’t just be me, right? Evidence is a little bit weedy because there are so many different approaches to this type of research, but it does seem that walking can be beneficial for managing depression, anxiety, stress, and overall well being.

A few things stand out in the research: it’s really dependent on you and what you prefer, but there seems to be a greater benefit when walking outdoors, and there might be a greater benefit when walking with a friend or group.

This is what makes the research so tricky to nail down. It’s hard to know if it’s being outside, walking, or talking with a friend that really makes the biggest difference in how the walker is feeling. Some days, I’d be happy to just combine all three to be safe! Sometimes you may just need a little more time to yourself…solo outside walk it is.

You have to find what works best for you, knowing you’re improving your mental wellness just by moving your body a little more.

Ok, what about weight loss? How can walking help with that?

In a recent study it was found that there is a strong relationship between the number of steps a person takes per day and their body composition, relative to their body size. In other words, if a person knows their weight and body fat percentage, a formula exists that can actually predict with some certainty how many steps that person takes, on average.

Based on this research, it has been suggested that a person can modify their body composition by adjusting their steps accordingly. Isn’t that wild? Again, these aren’t specifically walking steps or jogging steps or even those accumulated by traditional exercise. It counts whether you’re moving around your house cleaning or doing a commissary run.

The basic science behind this is that we’re not designed to sit, despite our current cultural setup of long commutes and long days at a desk, and if you want to lose weight in this world, you either have to be a little hungry or move more. Nobody wants to be hungry, so what if you used commercial breaks after the kids go to bed to walk laps around the living room?

By walking, you use more energy (read: burn more calories) than you do at rest. It doesn’t have to be through intense means. It just has to be movement.

Walking, by itself, can prevent disease, protect your emotional wellbeing (not that we military spouses struggle with that, right?!), and help you lose weight. JUST WALKING.

It takes about 10 minutes to accumulate 1,000 steps. 1,000 steps can reduce your risk of cardiovascular disease mortality. If you move those 1,000 steps outside with a friend you can boost your mood and reduce feelings of depression, anger, and anxiety. If you add those 1,000 steps to another 1,000 steps, you might even be able to get rid of some body fat. So yes, walking IS good for your health.