Simple, But Powerful. The Physical and Mental Health Benefits of Walking.

When you next visit your healthcare professional, they might suggest walking. The idea that ‘walking is man’s best medicine,’ dating back to Hippocrates, remains relevant today. With technology reducing physical activity, walking is still an effective way to stay active. In fact, Dr. Thomas Frieden, former CDC director, calls it ‘the closest thing we have to a wonder drug.’ This simple exercise, known for its health benefits, is something most people start doing around their first year of life and should continue throughout their lives.

It’s April, and the weather is improving, making it the perfect time for Canadians to lace up their walking shoes and enjoy the trails, parks, or sidewalks in our neighbourhoods. Walking is a convenient and accessible form of exercise with amazing physical and mental health benefits.

6 ways the benefits of walking may surprise you:

1. Increased Fitness

While it may seem obvious, the extent of this benefit might surprise you. Walking regularly, even just a few times a week for about 30 minutes or more, actually improves cardiorespiratory fitness and function. Plus – regular walkers are less likely to fall and suffer fractures because their bones are stronger, and their joints have a better range of motion.

2. Improves the Body’s Capability to Control Weight

Walking for 30 minutes at a brisk pace covers a distance of 2.0 to 2.5 km and burns about 125 calories. If you walked five days a week for a year, you would burn over 32,000 calories – that’s more than 5 kg of fat.

3. Improved Mental Health

Whether alone, with a podcast or music, a dog, a friend, or your family, walking helps reduce depression and anxiety. The simple act of putting one foot in front of the other has been shown to ease brain waves and improving mood. What’s more, walkers tend enjoy better sleep.

4. Eases Joint Pain

Research shows that walking can reduce arthritis-related pain, and walking 1-1.5 kilometers daily may even help prevent arthritis. This simple activity protects your joints, especially in your knees and hips by lubricating them and strengthening the muscles that support them.

5. Boosts Immune Function

Walking could help protect you from colds and the flu. A study of over 1,000 adults found that those who walked at least 20 minutes daily for at least 5 days each week took 43% fewer sick days than those who exercised once a week or less. In the avid walkers who did get sick, it was for a shorter period with milder symptoms.

6. Counteracts the Effects of Weight-Promoting Genes

Canadian researchers have found that walking briskly for about an hour a day can significantly reduce the impact of obesity-promoting genes. In a study involving over 12,000 participants, those who maintained this daily walking routine saw the effects of these genes cut in half.

Wait! There’s more. Additional Health Benefits of Walking:

Health Canada promotes walking for its additional benefits, including:

• Better endurance
• Stress relief
• Increased energy and stamina
• Reduced tiredness and increased mental alertness

It also helps prevent chronic diseases like:

• Obesity
• Hypertension
• Heart disease
• Type 2 diabetes
• Even some cancers

The Canadian Society for Exercise Physiology (CSEP) recommends a variety of physical activities throughout the day, including:

• Moderate to vigorous aerobic activities for at least 150 minutes per week
• Muscle strengthening activities using major muscle groups at least twice a week
• Several hours of light physical activities, including standing

Do I Need Special Shoes for Walking?

Shoes are the most important piece of equipment for walking, but they don’t have to be specialty "walking" shoes. Any comfortable pair of shoes that you can walk in for an extended time will do. If you’re looking to buy new shoes, consider these tips:

• Avoid hiking shoes unless you plan to walk in rugged terrain, as they might be too heavy and not flexible enough.
• Avoid running shoes, as they don’t adequately support the natural rolling motion of your foot when walking.
• The best shoes for walking are those designed specifically for walking. If walking shoes are not available, cross-training shoes are a good alternative.

Walking is a simple activity that offers a wide range of physical and mental health benefits. As the weather improves, take advantage of the opportunity to incorporate more walking into your daily routine and enjoy the positive impact it can have on your overall wellbeing.

So, what are you waiting for? Walk away!

All material copyright MediResource Inc. 1996 – 2025. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/6-Good-Reasons-Why-Walking-is-the-Perfect-Activity