If your goal is to “exercise more” this year, here’s a way that doesn’t require a fancy gym membership or the latest workout gear: walking.
Just set a goal to walk 20 minutes a day. It’s not a huge time commitment and doesn’t have to occur all at once. Experts say you can meet this exercise goal by breaking up walks over the course of the day — 20 minutes spread out can get results similar to one 20-minute session.
Walking is a low-impact alternative to running, so it can be especially good for people with joint issues. Adding inclines, like stairs or hills, to your walks will increase the intensity. And since walking is one of the most flexible exercise regimens, it’s easy to squeeze in more steps by getting off the bus a stop early or parking farther away from a store entrance. All those minutes on your feet count toward your goal!
Need some inspiration to get out and get walking? Here are five surprising benefits a daily walking habit delivers.
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Boosts immunity
Bundle up, go outside and get walking, as it can help reduce the nasty effects of cold and flu season. Of course, a treadmill is a great option for those who don’t love the idea of cold-weather walking.
A 2011 study found that men and women who did some physical activity five days a week reported 43% fewer sick days than those who exercised only one day a week or not at all. Further evidence revealed that if a five-times-a-week walker did get sick, their symptoms were milder and they recovered faster than those who did not.
Squashes cravings for sweets
Do you reach for chocolate in stressful situations? Who doesn’t? People who take a short walk, that’s who. Researchers from the University of Exeter in the United Kingdom discovered that this short burst of exercise not only thwarts cravings for sweets, it also reduces the amount people eat.
Alleviates joint pain
Walking is easy on the joints and protects them, especially osteoarthritis-prone knees and hips, by strengthening surrounding muscles. This may seem counterintuitive, but walking can reduce arthritis pain and studies have shown that walking 5 to 6 miles a week has potential to prevent arthritis from occurring in the first place.
Reduces the risk of depression
Researchers at Ireland’s University of Limerick set out to find the lowest level of activity to help people stave off symptoms of depression. Twenty minutes of moderate to vigorous physical activity each day, like a brisk 20-minute walk, made great strides toward fighting off depression.
Improves sleep
Walking also helps trigger the production of natural sleep hormones, like melatonin. Researchers discovered that people who exercise moderately every other day fell asleep 50% faster and stayed asleep up to one hour longer.
