This upcoming January 20th joins all in recognizing the power of walking, especially outdoors, during “Take a Walk Outdoors Day.” While the cold January weather may dissuade many from venturing outdoors, it is vital for your physical and mental health, to throw on your comfortable shoes, and move outside. Physically, taking a walk outside can bring a variety of different benefits, from improving blood circulation, to reducing risks of lung cancer, to improving your skin and posture, the list goes on and on. Walking outdoors also can have several mental benefits, including boosting your morale and improving your social skills. While exercising for any amount of time can be helpful, it is important to aim to walk for at least 30 minutes. This can give your body the time to truly reap the benefit of this cardio. Ready to move outside? Read on for the top eight benefits for taking a walk outdoors and leave the couch behind to get outside!
Benefit #1: No experts required! People of all ages and abilities can enjoy the benefits of taking a walk outside. Walking is a simple enough activity where people of all fitness levels can participate. Whereas other exercises may seem more intimidating to those who are older, or have other health issues, walking is an activity everyone can begin with, and still includes many benefits, from strengthening your joints, muscles, and bones.
Benefit #2: Maintaining a healthy weight. It may come as no surprise that walking can help keep the scale from rising. According to the Prevention magazine article, “15 Major Benefits of Walking According to Experts,” walking starts by increasing your caloric burn. Regular walking can “help reduce fat and, as a result, improve your body’s response to insulin, according to research” by experts. If wanting to truly burn more calories, it is vital to include intervals, where you are speeding up your walk, as well as walking up and down hills. “Increasing your speed for small bouts of time during, say, a 30-minute walk allows you to burn more calories than if you strolled at a moderate pace for half an hour.”
Benefit #3: Reduces the risk of breast cancer. According to the Harvard Health Publishing article, “5 Surprising Benefits of Walking,” one of the most interesting benefits is that this can directly help women develop breast cancer. An American Cancer Society study that zeroed in on walking, “found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week,” the article states. “And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.”
Benefit #4: Reducing joint pain. Numerous studies have found walking to help lower the pain associated with arthritis. According to the Havard article, “Walking protects the joints—especially the knees and hips, which are most susceptible to osteoarthritis by lubricating them and strengthening the muscles that support them.” By walking up to five to six miles a week, walkers can avoid forming arthritis in the first place, the article states.
Benefit #5: Can improve mood. Research shows that only ten minutes of walking outdoors can raise your spirits. According to the Prevention article, “regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility.” Dr. Melina B. Jampolis informs all that walking outdoors “can be particularly helpful during the colder months, when seasonal depression spikes.”
Benefit #6: Strengthening social skills. When you make your walks social, and enjoy walking with a neighbor, friend, coworker, or family member, you feel connected, which in turn can raise your spirits. By socializing outdoors, you can catch up on whatever is going on within your life, as well as the life of your walking partner, helping both feel valued.
Benefit #7: Helping improve heart health. One of the best ways to strengthen your heart is by lowering your blood pressure. Research shows that for every 1,000 steps you take, “you could lower your systolic blood pressure by .45 points,” the Prevention article states. For older adults, “every 500 additional steps taken daily was associated with 14% lower risk of heart disease, stroke or heart failure.”
Benefit #8: Sleep will come easier. One of the best benefits of walking outdoors is that it coincides later with helping your body calm down for a good night’s rest. Physical activity boosts melatonin, which will help the body snooze better at night. Research shows that those who are more sedentary do often experience tougher times falling asleep at night, than those who are exercising.
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