The Benefits of Walking

  • Benefits both mental and physical health 
  • You can divide your walking time up into shorter chunks throughout the day
  • You set a goal based on overall time or step count 
  • Go at a pace to suit you

Walking is a simple and accessible form of physical activity that offers many evidence-based body and mind benefits. Physically, walking helps to keep a healthy heart, manage our weight, control blood sugar, maintain joint and bone health, and keep our digestion in shape - just to name a few! Mentally, it reduces stress, enhances mood, improves cognitive function, and promotes better sleep. It can be a time for personal headspace, as well as being a great group activity with friends. 

The benefits can vary depending on the goal step counts or the intensity and duration of the walk.  It can be helpful (but is certainly not essential) to track your step count. If you choose to aim for a step count, it's important to set a goal that is realistic and sustainable for your individual fitness level and lifestyle. 

Whilst this may sound like a lot, you can divide it up throughout the day. Two walks of 30 minutes are just as good as one longer walk and may be easier to fit into your schedule. It’s also important to remember, 15 minutes of walking is better than none - so do what you can!

One of the best things about walking as a form of exercise is that you can set not only the duration but the pace. Moderate intensity walking, where your heart rate is slightly elevated, can offer more pronounced benefits in terms of weight management, mood improvement, and cardiovascular health, and it is often recommended as a general daily goal. If this feels too much to begin with, you can start off slow and work your way up. 

If you would like to discuss individual walking targets, have a chat with your Roczen clinician and we can help you make a personalised plan.

August 31, 2023
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Lee IM, Buchner DM. The importance of walking to public health. Med Sci Sports Exerc. 2008;40:S512–8. 10.1249/MSS.0b013e31817c65d0 - DOI - PubMed

Dwyer  T, Ponsonby  AL, Ukoumunne  OC,  et al.  Association of change in daily step count over five years with insulin sensitivity and adiposity: population based cohort study.  BMJ. 2011;342:c7249. doi:10.1136/bmj.c7249

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