Walking often gets dismissed as “too easy” to count as real exercise. Walking can seem almost outdated in an age where high-intensity interval training, gym memberships, and wearable fitness technology dominate the wellness space. Yet research consistently shows that walking is one of the most beneficial and sustainable forms of physical activity. It is free, accessible, and can be adjusted to suit nearly every fitness level or age group.
In fact, the many benefits of walking extend far beyond burning kilojoules. This underrated form of exercise might be the simplest path to better health, from strengthening the heart and supporting weight management to improving mood and longevity.
Among the most important benefits of walking is its positive impact on cardiovascular health. A brisk 30-minute walk five times per week has been shown to lower blood pressure, reduce “bad” LDL cholesterol, and increase “good” HDL cholesterol. These changes reduce the risk of heart attack, stroke, and other cardiovascular diseases.
The Heart Foundation of Australia recommends adults accumulate at least 150 minutes of moderate-intensity physical activity each week, and walking is an easy way to achieve this target. Even moderate-paced walking helps improve circulation, boosts oxygen delivery to tissues, and strengthens the heart muscle.
For those who may find vigorous exercise daunting, walking offers a gentle yet effective option for keeping the cardiovascular system healthy without putting excessive stress on the body.
The benefits of walking also extend to weight management and metabolic health. While walking might not burn kilojoules as rapidly as running, it provides a sustainable way to create an energy deficit and manage body fat over time.
Walking for 30 minutes at a moderate pace can burn around 600 to 700 kilojoules, depending on speed and body size. When combined with healthy eating, this adds up to significant results over weeks and months. More importantly, walking is easier to maintain consistently than high-intensity exercise, which means people are more likely to stick with it long term.
Walking also plays a role in blood sugar regulation. A study published in Diabetologia found that taking a short walk after meals can significantly reduce blood sugar spikes, making it a powerful habit for people managing type 2 diabetes or at risk of developing it.
The mental health benefits of walking are often underestimated. Physical activity has a direct effect on brain chemistry, and walking is no exception. When we walk, our bodies release endorphins and serotonin, which are natural mood boosters.
Walking outdoors brings added psychological advantages. Exposure to natural light helps regulate circadian rhythms, improving sleep quality, while green spaces have been shown to lower stress levels and reduce symptoms of anxiety. A 2019 study in Scientific Reports found that people who spent at least two hours a week in nature reported significantly better mental well-being compared to those who did not.
Beyond the chemical and environmental effects, walking provides time for reflection, mindfulness, or even social connection if shared with friends or family. These factors contribute to stronger emotional resilience and overall life satisfaction.
The musculoskeletal benefits of walking are particularly valuable as we age. Walking helps maintain muscle strength, joint flexibility, and bone density, all critical factors in preventing falls and injuries later in life.
For people with arthritis, walking provides gentle movement that can reduce stiffness and maintain range of motion. Unlike running, which places higher impact on the joints, walking delivers many of the same strengthening benefits without the same level of stress.
Walking also engages the core and stabiliser muscles, improving posture and balance. Over time, this enhances mobility and reduces the risk of falls, which are a major health concern for older Australians. Adding slight inclines or varied terrain, such as bushwalking or beach walking, can further challenge balance and coordination.
The longevity-related benefits of walking are some of the most compelling. Research published in JAMA Network Open found that adults who walked at least 7,000 steps per day had a 50 to 70 percent lower risk of early death compared to those who walked fewer than 5,000 steps.
Walking also promotes better immune function, improves energy levels, and supports healthy sleep patterns. These combined effects contribute not only to a longer lifespan but also to a better quality of life in the years gained.
Small lifestyle adjustments, such as walking to the shops instead of driving, taking the stairs instead of the lift, or scheduling regular evening strolls, can add up to thousands of extra steps each week. Over time, these habits become part of a routine that supports healthier ageing and greater independence.
To maximise the benefits of walking, here are some simple strategies:
Set realistic goals: Start with 10 to 15 minutes a day and build up gradually.
Track your steps: Using a phone app can help you stay motivated.
Mix it up: Add variety by walking different routes, terrains, or with a friend.
Focus on pace: Brisk walking, fast enough to raise your heart rate but still allow conversation, offers the greatest cardiovascular benefits.
Stay consistent: Aim for at least 150 minutes of walking per week, spread over most days.
Walking is far more than just a way to get from point A to point B. It is a powerful, evidence-based form of exercise that improves cardiovascular health, supports weight management, strengthens the body, boosts mental well-being, and even extends life expectancy.
The wide-ranging benefits of walking make it one of the most underrated yet effective tools for better health. Best of all, it is free, flexible, and accessible to almost everyone. By simply incorporating more steps into your daily routine, you can enjoy lasting improvements to both physical and mental health.
So, lace up your shoes and take that first step. The path to better health could be as simple as a walk around the block.
Sleep is often viewed as optional in today’s busy world, but science tells a different story. Quality sleep is as essential to survival as food, water, and oxygen. While many
READ MORE
Sitting for hours in front of a computer is a reality for millions of workers worldwide. According to the Australian Institute of Health and Welfare, one in three adults spends
READ MORE
The phrase “sitting is the new smoking” has become a wake-up call for millions. While most people are aware of the dangers of smoking, far fewer recognise the risks tied
READ MORE
The Role of Early Detection Through Health Checks One of the strongest arguments for prevention is the ability of health checks to identify issues before they progress into serious illnesses.
READ MORE