Amazing Health Benefits of Walking Every day You Would Be Surprised to Know

Nov 19, 2021
4 min read

Do you often skip your workout just because it's pretty exhaustive?

Or, do you lead a sedentary lifestyle and want to kickstart your fitness journey?

Well, your workout need not be rigorous and complicated. The motto is to stay physically active. Something simple like brisk walking for 30 minutes every day can help you stay healthy.

This aerobic exercise can be done anywhere, anytime, and doesn’t need any special prep or equipment. It is a low-intensity cardio workout that offers myriad benefits. Let’s unleash the various health benefits of walking that will certainly motivate you to walk your way to fitness.

Health Benefits of Walking Everyday

  • Brightens your mood

Walking releases endorphins, the natural painkiller that relaxes your body. It boosts your self-esteem and is great for your mental well-being. As you enjoy the breeze and the scenery around you while walking, you feel good. It also helps you overcome stress, anxiety, and depression.

Competition may motivate people to walk more - Harvard Health

  • Burns calories

A regular walk can aid in burning calories, though how many calories you’ll burn depends on several factors like your weight and walking speed. On average, a half an hour brisk walk can burn around 200 calories. Over time, it helps you trim your waistline and stay in good shape.

9,665 Indian Women Walking Stock Photos, Pictures & Royalty-Free Images -  iStock

  • Strengthens your bones, muscles, and joints

Walking strengthens the hip, leg, and abdominal muscles and builds muscle endurance. It tones your legs and also prevents the loss of bone mass in people suffering from osteoporosis.

Walking also eases your joints. Most of the joint cartilages draw nutrition from the joint fluid as they do not have a direct blood supply. When we walk, the joint fluid is circulated bringing in the nutrients and oxygen to the joint area and reducing joint pain.

  • Builds endurance and boosts energy

Walking regularly builds your endurance. Your stamina would also improve and you feel more energetic. So, the next time you feel stressed or tired, consider going for a walk instead of grabbing a coffee.

  • Keeps your heart health

Walking exercises your heart, improves blood circulation and lowers your blood pressure. A half an hour walk every day can reduce your risk of coronary heart diseases and strokes. When you walk, the calves act as venous pumps that pump back blood from your legs and feet to the heart, thereby reducing the stress on your heart.

  • Regulates blood sugar levels

What do you do after having your meals? Get glued to your workstation or relax on your couch to scroll through your mobile feed?

Try going for a short walk after every meal to help digestion and regulate your blood sugar levels. Walking after meals works wonders for diabetics as it manages the spike in the sugar levels post meals.

  • Improves your lung health

When you walk, your heart rate and breathing rate increase. This leads to an increased flow of oxygen in your bloodstream. The increased circulation of oxygen in the bloodstream strengthens the tissues around your lungs and boosts your respiratory system.  

  • Ensures quality sleep

Do you often toss on your bed and find it difficult to fall asleep?

Well, adding steps to your day can help you sleep better. Getting exposed to natural light when you go for a morning walk ensures a healthy circadian rhythm which promotes healthy sleep. Also, walking helps you beat stress and elevates your mood, thereby helping you sleep peacefully.

91,912 Man Sleeping Stock Photos, Pictures & Royalty-Free Images - iStock

  • Boosts immunity

Regular walking can largely benefit your immune system. It helps your immune cells to work efficiently and also strengthens your antibodies. A Harvard study revealed that people who walked for at least 20 minutes every day for 5 days a week had 43% fewer sick days compared to those who exercised once a week or didn’t exercise at all.

  • Boosts brain power

Walking increases the blood flow to your brain and declutters your mind. It rejuvenates your brain cells and helps you learn new things. It also promotes creative thinking and reduces the risk of memory loss as you age.

So, next time you want to do something creative, go for a walk!

Quick Tips for Healthy Walking

  • Wear light, loose and comfortable clothes
  • Get the right shoes with a thick sole to cushion your feet
  • Try to walk on grass rather than concrete
  • Try to maintain a good posture while walking. Keep your neck straight up and your back and shoulders straight and relaxed. You should  swing your arms and tuck your  abs a little
  • Drink plenty of water before and after your walk, you may sip in between as well if you are on a long walk
  • Try to choose a place that is full of greenery and is less crowded
  • Look for a partner to make your walk more enjoyable
  • Doctors suggest not to wear a mask while brisk walking to let you breathe comfortably


Now that you know the many benefits this simple aerobic exercise offers, you must be excited to hit the ground. So, how about getting started with a few steps every day and slowly working your way up to 10000 steps a day?

Lace up your sneakers and walk the way to your fitness!

Eager to know more about healthy workout options? Talk to our expert coaches today.

Sign up for BurnCal Fitness Membership