The Many Powerful Benefits Of Walking Every Day

Walking is a simple activity that has many powerful health benefits. With remote work options increasing, our sedentary lifestyle has resulted in reduced mobility, less walking and fewer exercises. Here are some benefits of walking every day.

By Namami
04 Jan 2023

Physical activity and exercise are known to benefit a person throughout their life. Mobility is beneficial as we are built to move, and many of our body's systems perform better when we exercise consistently. Walking, running or jogging is highly recommended for health benefits in the long run.


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For most working professionals, remaining fit means going to a gym, working out, and repeating the process until the end of the membership or motivation. Whereas, incorporating a simple activity such as walking 1000 steps a day can help you remain fit without a dead-end and on a regular basis.

A new 2020 study by the National Institute of Health (USA) mentions, “Step intensity (i.e., number of steps per minute) didn’t influence the risk of death, suggesting that the total number of steps per day is more important than intensity. Walking 1,000 steps a day can help you live longer but the pace at which you are walking matters. Additionally, a little under 10,000 steps a day (9,800) can drop the risk of dementia by 50%. There was also a 25% lower risk for those who walked about 3,800 steps daily.”


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What Are The Science-backed Benefits Of Walking 30 Minutes A Day?

According to Mumbai-based celebrity fitness trainer Vinod Channa, "If you want to lose weight by walking, you must walk for at least two hours every day, or 20 to 25 thousand steps, in addition to following a rigorous diet and exercise regimen."

While the emphasis on mental health has been at an all-time high since the pandemic struck, it is also essential to stay physically fit for the overall well-being of the body. Here are five benefits of walking every day for your health:


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1. Walking boosts your Vitamin D naturally

The human body gets most of its vitamin D exposure from the sun. Vitamin D deficiency is linked to a variety of diseases.

According to a 2014 study in the journal Nutrients titled Vitamin D deficiency in India, “Vitamin D deficiency is likely to play an important role in the very high prevalence of rickets, osteoporosis, cardiovascular diseases, diabetes, cancer and infections such as tuberculosis in India.”

Walking in the morning sun will ensure you get your vitamin D boost to reduce its deficiency naturally.


2. Walking every day helps you live longer

According to research walking every day may help people live longer lives and stave off depression.

Another research led by I-Min Lee, professor in the Department of Epidemiology in Harvard T.H Chan School of Public Health found that, “Older women who walked at least 4,400 steps each day had greater longevity than those who walked less.”


3. It eases joint pain

Several studies have found that walking reduces arthritis-related pain, and that walking 8-9 k.m a week can help prevent arthritis in the first place. Walking every day protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by strengthening the muscles that support them.


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4. It boosts your overall immune function

Going for a walk on a regular basis can help your immune system work better by improving blood flow, lowering stress, and inflammation, and strengthening antibodies. By circulating blood, walking helps white blood cells of the immune system reach where they are needed throughout the body.


General Health Benefits Of Walking Every Day



What Is The Correct Walking Form And Posture For Every Day?

Walking is easy but walking every day with the correct posture is important.

The best posture to walk, as per experts is “Three times, roll your shoulders up, back, and down. Your shoulders should be in this position as you walk, not raised up near your ears. Consider moving your shoulders away from your ears to relieve upper-body strain and allow for a better free arm swing.”


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Walking on a daily basis has numerous physical and physiological health benefits. Make it a habit to walk every day.


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