Taking a walk a day is kind of like that proverbial apple: There’s a good chance it’ll keep the doctor away. From helping you lose weight and de-stress to lowering your blood pressure and reducing your risk of many chronic diseases—going for regular walks is one of the best and easiest things you can do for your health.
“Walking is the No. 1 exercise I recommend to most of my patients because it is very easy to do, requires nothing but a pair of tennis shoes, and has tremendous mental and physical benefits,” Says Dr Kathy Cruise.
Here’s what you can expect when you start walking for just 30 minutes every day, most days of the week.
1. Your mood will improve.
Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility while burning calories and building muscle.
2. Your creative juices will start flowing.
Whether you’re feeling stuck at work or you’ve been searching for a solution to a tricky problem, research shows it’s a good idea to get moving as a walk can spark creativity. “Researchers administered creative-thinking tests to subjects while seated and while walking and found that the walkers thought more creatively than the sitters”
3. Your jeans will get a little looser.
“As you continue to walk, you may notice your pants begin to fit more loosely around your midsection, even if the number on the scale isn’t moving much. That’s because regular walking can help improve your body’s response to insulin, which can help reduce belly fat.
Walking every day is one of the most effective low-impact ways to mobilize fat and positively alter body composition. Daily walking increases metabolism by burning extra calories and by preventing muscle loss, which is particularly important as we get older.
4. You’ll slash your risk of chronic disease.
The American Diabetes Association says walking lowers your blood sugar levels and your overall risk for diabetes. Researchers at the University of Boulder Colorado and the University of Tennessee found that regular walking lowered blood pressure by as much as 11 points and may reduce the risk of stroke by 20% to 40%. One of the most cited studies on walking and health, published in the New England Journal of Medicine in 2002, found that those who walked enough to meet physical activity guidelines (30 or more minutes of moderate activity on 5 or more days per week) had a 30% lower risk of cardiovascular disease, compared with those who did not walk regularly.
5. You’ll keep your legs looking great.
As we age, our risk of unsightly varicose veins increases—it’s just not fair. However, walking is a proven way to prevent those unsightly lines from developing, says Luis Navarro, MD, founder and director of The Vein Treatment Center in New York City. “The venous system includes a circulatory section known as ‘the second heart,’ which is formed by muscles, veins, and valves located in our calf and foot,” he explains. “This system works to push blood back up to the heart and lungs—and walking strengthens this secondary circulatory system by strengthening and preserving leg muscle, which boosts healthy blood flow.” If you already suffer from varicose veins, walking daily can help ease related swelling and restlessness in your legs, says Navarro. “Also, if you are genetically predisposed to have varicose and/or spider veins, walking daily can help delay the onset.”
6. You’ll start to get more “regular”
If you currently praise coffee for keeping your digestive system going strong, get ready to start thanking your morning walk instead. That’s because a regular walking routine can greatly improve gastric mobility, says Tara Alaichamy, DPT, a physical therapist at Cancer Treatment Centers of America. “One of the very first things an abdominal surgery patient is required to do is to walk because it utilizes core and abdominal muscles, encouraging movement in our GI system,” she says. (Check out these 7 things your poop says about your health.)
7. Your other goals will start to seem more reachable.
When you become a regular walker, you will have established a regular routine—and when you have a routine, you are more likely to continue with the activity and take on new healthy behaviors. “I firmly believe that walking regularly can help you to accomplish other goals you set your mind to,” says Kim Evans, a personal trainer and daily walker.
