The Full Body Benefits of Walking

Looking for a way to exercise that will benefit your entire body?  Try walking.  Not only can you do it anywhere, but it has a positive effect on all aspects of your physical being as well as your emotional and mental state. I was fortunate enough to discover the full body benefits of walking, not once, but twice.

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The physical benefits of walking include:

  • Heart health
  • Lung health
  • Joint pain
  • Muscle strength
  • Bone strength
  • Weight loss

My walking story:

I spent almost 20 years at a desk job trying to fit exercise into a schedule I know all too well how difficult it can be.  For a while I was meeting up with a friend about three or four times a week to go for a walk.  We would walk about 5 miles each trip.  As a result, I found I had more energy and more patience. I wasn’t as tired and had fewer colds.  I even managed to lose over 45 pounds in a period of about two years. I had changed nothing else in my daily routine. I had not made any changes to my eating habits.  Clearly, there were a number of benefits that were working for me.

What happened when I stopped walking regularly:

Unfortunately, when our schedules changed and we were no longer able to meet, the walking stopped and, along with them, the benefits.  I gained back approximately 20 pounds. Again, I had made no other changes to my eating habits or my daily routine. I was now in my mid forties and I was beginning to have some issues with neck pain and lower back pain.  I found I was tired all of the time.  I also found that I was losing muscle tone in my legs.  I was out of breath walking up hills. I was even having trouble falling asleep again.  I was still exercising a couple of times a week at the gym, so I blamed it on my age.  After all, I was getting older. Even my doctor pointed that out. 

How I got back into walking:

Two tears ago, I quit my desk job and became a dog walker.  I knew there would be health benefits, but I didn’t realize how many.  It was about six months into my new routine when I started losing weight again.  I have lost 13 pounds without even trying. My legs have decreased in inches and the tone is coming back.  It seems that my aches and pains are becoming less troublesome. According to my Fitbit, my resting heart rate has dropped from the low eighties to the mid sixties.  This shows a drastic improvement in my cardiovascular health. I have significantly reduced my risk of heart disease and stroke. The improved fitness will help to prevent other illnesses associated with aging. These include type 2 diabetes, bone deterioration and even Altzheimers.

The physical activity and fresh air are once again helping to improve my mood and stress levels.  Now I fall asleep as soon as my head hits the pillow.  I am no longer struggling to climb stairs or hills because my lungs are stronger and can take in more air.  

I have set some weight loss goals. I have made some modifications to my eating habits and plan to continue walking regularly. I remember how poorly I felt when I stopped walking, and how fast the progress I had made vanished when I stopped walking.

It is important to note that you should incorporate a form of weight or resistance training into your exercise plan, as well as some stretching to prevent muscle tightening.

I am neither a nutritionist, a dietitian nor medical professional. The information in this article has been researched and sourced at the end of the post if required. All medical issues or questions regarding your health or symptoms should always be brought to the attention of a medical professional for clarification, assessment, advice and treatment.

Here are some ways you could incorporate walking into your daily schedule:

  • Walk to work:  If it is too far, get off of the bus/train a stop early and walk the rest of the way. If you drive, park further away.
  • Walk to the grocery store.
  • Walk to get your lunch or coffee. 
  • Walk with your children.  Instead of screen time, go outside and walk.  You will all benefit physically and you will be helping them to develop healthy habits.  You will also be spending quality time.
  • If you have a dog, walk him rather than letting him out in the yard.  Your doggo needs the exercise and stimulation and you will benefit as much as he will.

I have seen the overall benefits of walking, not once, but twice.  It is easy and it’s free!


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