Walking Your Way to Health

By Lizzie Streit, MS, RDN, LD 

With so many options for exercise these days, it’s easy to feel bombarded by choices ranging from pilates to spin class and yoga to Crossfit. Amidst the ever-expanding assortment of fitness classes, a tried and true method of activity seems to have gotten buried — walking! 

Going out for a brisk walk can work wonders, both for your mental and physical health. Racking up those steps is underrated but totally beneficial. Read on to learn more about the power of walking. 

Benefits of Walking 

While it may not seem glamorous, the simple act of walking comes with a lot of benefits, especially when done with intention and at a brisk pace. Here are some of the ways that walking can boost health. 

  1. Helps with weight loss. Walking burns calories and therefore may help someone lose some pounds, but it also affects weight loss in other ways. One 12-week study in 82 adults found that walking for 2.5 hours per week while following a low-calorie diet enhanced the effects of the diet on increasing fat loss.  

  2. Improves insulin sensitivity. Individuals with type 2 diabetes often have insulin resistance, meaning their cells are not as sensitive to the hormone insulin that takes sugar out of the blood and into cells. Exercise is known to improve insulin sensitivity, and studies suggest that even light walking can have this effect. One study in 19 adults with type 2 diabetes found that breaking up periods of sitting with light-intensity walking actually improved insulin sensitivity more than moderate- to vigorous-intensity cycling. 

  3. Reduces sugar cravings. When your sweet tooth hits, going out for a walk may be just what you need. Researchers have found that a brisk, 15-minute walk can reduce chocolate cravings. So, in addition to following a weight loss meal plan, add in some walking to help you stay on track with healthy eating! 

  4. Improves mood. Many people have experienced feeling better mentally after taking a walk. In fact, going walking is a common way to cool off if you’re angry or emotional. According to one study, it turns out that moderate-intensity walking is associated with higher mental health scores compared to light walking. 

  5. Strengthens bones and muscles. Walking doesn’t just get your heartrate up. It also improves bone strength in the form of bone mineral density, especially when done at a brisk pace. Plus, your muscles will get a boost in endurance and strength from walking. 

Tips for Walking 

Now that you know the many benefits of walking, you may want to grab your sneakers and rack up those steps. If you are aren’t used to walking and just starting to increase your physical activity, be sure to do so safely. Remember to warm up with some light walking and stretches and wear comfortable clothes and shoes. Any number of steps per day is better than none, but research suggests at least 7,000 to 8,000 steps per day can help reduce risk of death and improve health. 

Note from Healthy For Life Meals: You take care of the walking, and we’ll take care of the healthy food! Get started with one of our plans today, and get ready-to-eat meals delivered to your door. Check out our menus today, and save $10 off your first order with discount code: TryHFLM.

Stef Keegan