A woman with brown hair tied in a ponytail walks along a paved surface in ankle-length black yoga pants and white tennis shoes. She is holding a reusable water bottle. Behind her is a lush green park.
Walking just a half-hour a day can help reduce stress levels, lower blood pressure, and more.

10 Reasons Why You Should Take a Walk Every Day


By Mia Bencivenga


March 24, 2021

Thanks to the pandemic shuttering us into our homes and the cold weather keeping us from going outside, many of us are stuck in a slump where we aren’t moving as much as we should be. We all know that being sedentary isn’t good for us, but starting an exercise regimen can be a little daunting, especially if you feel out of shape!

 To give you a little inspiration, here are just a few ways that taking regular walks can improve your health and wellbeing.

1. Walking wakes you up
Instead of reaching for your afternoon coffee, try taking a walk instead. It’ll help get the blood pumping and can improve your energy levels throughout the day.

2. It helps you sleep better
Walking can be excellent for the quality of your sleep. By moving your body and getting a workout, you’ll be setting yourself up for a deeper, more productive sleep.

3. Walking lowers your blood pressure
Want to do something powerful for your heart health? If you walk briskly for 30-45 minutes five to six days a week, you could lower your blood pressure by up to 10 points.

4. It lowers cholesterol levels
In addition to lowering your blood pressure, taking regular brisk walks has also been shown to lower the LDL (also known as bad cholesterol) levels in the body. 

5. Walking strengthens bones
Although walking can benefit everyone, it’s especially good for women with osteoporosis. According to a study at Tuft’s University, healthy postmenopausal women who walk just one mile each day have higher whole-body bone density than women who walk shorter distances.

6. It reduces stress
Have you ever felt the need to take a walk after dealing with something stressful? You aren’t alone. Walking is a form of meditation and can be an excellent way to cool, down, recenter and stabilize yourself in moments of stress.


7. It improves your mood
Walking is a form of cardiovascular exercise, which means it’s an amazing way to boost your endorphin levels. Endorphins are a feel-good hormone your body naturally produces that can lessen your perception of pain and help you relax.

8. Walking helps you curb cravings
Do you ever feel snacky even though you just ate? Might be a good time for a walk. A study at The University of Exeter showed that office workers who took a 15-minute walk ate half as much sugar afterward compared to those who didn’t walk.

9. It can help you improve your balance
Walking is a great way to improve your balance because it helps strengthen the muscles in the lower body. Balance can deteriorate as we age, so regular walks can help you stay fitter for longer.

10. Walking helps you stay at a healthy weight
Although walking won’t burn the same number of calories as more vigorous activities like running, cycling, or dancing, if you commit to walking every day, the numbers add up. If you walk for just a half-hour a day, you can burn an extra 150 calories. That’s 1050 more calories burned a week than if you used that time to chill on the couch. If you walk faster or longer distances, you can take that number even further.

If you’re ready to take a small but mighty step forward on your health journey, put on your comfy shoes and favorite playlist — because it’s time to take a walk!


By Mia Bencivenga