Let’s Get Outside! 5 Benefits to Taking a Walk

As the weather warms up and the days get longer, this time of year is the time to walk around the neighborhood. Whether amidst the serene tranquility of nature or the bustling rhythm of city streets, a walk is more than just mere physical exercise—it clears the mind and nurtures the body. Beyond its physical benefits, walking fosters moments of reflection and cultivates connections with both the environment and those we encounter along the way. Here are just five of the many benefits walking can give you:

1. Controlling a Sweet Tooth
   Many of us turn to sweet snacks to lift our moods during or after stressful situations, a habit commonly known as “stress eating.” However, research suggests that exercise, particularly a brisk walk, can offer a healthier alternative to this impulse. Studies have shown that taking a brisk walk can reduce the amount of chocolate consumed during stressful times.¹ So, the next time you catch yourself mindlessly reaching for snacks, consider getting up and energizing yourself with a walk instead. It’s a proactive way to manage stress and promote both physical and mental well-being.
2. Boost the Immune System
   Engaging in exercises such as walking leads to increased oxygen consumption and heart rate, which in turn enhances blood circulation throughout the body. This heightened circulation also results in an increase in the count of various immune cells.² These immune cells play a crucial role in combating infections and other foreign invaders within the body. Interestingly, research has shown that the benefits of walking extend to individuals using walking aids, demonstrating that the immune-boosting effects are accessible to all, regardless of mobility assistance.² 
3. Get a Mood Lift
   Adhering to the minimum amount of exercise recommended by the Centers for Disease Control and Prevention (CDC) could potentially prevent one in nine cases of depression.³ For adults over 65, this entails just 150 minutes of exercise per week, equating to a mere half-hour walk five times weekly. Even a brief stroll to the local park or store can trigger the release of natural pain-relieving and spirit-lifting hormones in the brain, fostering both an energy boost and an uplifted mood.⁴
4. Make Connections
   On a walk, you might see others doing the same. This shared activity in an informal setting that opens up casual conversation might make you a new friend or two! Seeing familiar faces walking around your neighborhood can also build a sense of community, trust, and belonging. If you are more of an introvert, there are still plenty of connections to be made with nature or familiar spots. You can practice mindfulness during your walks and build a connection with your environment.
5. Improve fitness
   Exercise does not have to be complicated; you can walk your way to fitness! A regular, brisk walk can get you most of the physical benefits any other exercise can including improving cardiovascular fitness, strengthening bones and muscles, improving posture and balance, and losing weight.⁵

Incorporating regular walks into your routine not only offers physical benefits but also enhances mental and emotional well-being. It promotes a healthier lifestyle and a greater sense of community, making it a valuable addition to daily habits. If you are not sure where to start on your walking journey, we can guide you through it with our personal training services and make sure you are doing so safely with our physical therapy services. So, lace up your shoes and take that step towards a healthier, happier you.

References: 

1. Robinson D. University of Exeter. news-archive.exeter.ac.uk. Accessed June 16, 2024. https://news-archive.exeter.ac.uk/featurednews/title_171423_en.html
2. ‌Nieman DC, Henson DA, Austin MD, Brown VA. Immune response to a 30-minute walk. Med Sci Sports Exerc. 2005;37(1):57-62. doi:10.1249/01.mss.0000149808.38194.21
3. DeAngelis T. Want to boost your mental health? Take a walk. Apa.org. Published November 1, 2022. https://www.apa.org/monitor/2022/11/defeating-depression-naturally
4. ‌The Health Benefits of Walking. www.biotene.com. Accessed June 16, 2024. https://www.biotene.com/amp/living-with-dry-mouth/dry-mouth-tips/mood-boost-benefits-of-walking.html
5. Mayo Clinic. Walk your way to fitness. Mayo Clinic. Published May 19, 2021. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261