Health benefits of walking: Expert tips to reduce stress, manage weight, lower cholesterol

Regular walking increases heart rate and circulation. (Image: Canva)

Walking is one of the simplest yet most effective forms of exercise for both physical and mental well-being. It's a low-impact activity that can be easily incorporated into daily routines, offering numerous health benefits. Whether you're walking for fitness, stress relief, or simply to enjoy the outdoors, this accessible exercise can have a profound impact on your overall health. From boosting cardiovascular health to improving mood and cognitive function, regular walking is a powerful tool for nurturing both body and mind. Physical trainer Marchelle D’Souza shares how regular walking can enhance your physical and mental health.

Physical wellbeing

• Boosts cardiovascular health: Regular walking increases heart rate and circulation, strengthening the heart and lowering the risk of heart disease, ultimately promoting better overall cardiovascular health.
• Enhances muscle strength: Engaging various muscle groups, particularly in the legs and core, regular walking improves strength and endurance, contributing to better physical performance and daily activities.
• Promotes weight management: Walking helps burn calories and maintain a healthy weight, making it an effective addition to a balanced diet and an active lifestyle for weight control.
• Improves joint health: Walking enhances flexibility and reduces joint stiffness, which can help lower the risk of arthritis and other joint-related issues, promoting overall mobility and comfort.
• Strengthens bones: As a weight-bearing exercise, walking increases bone density and helps reduce the risk of osteoporosis, contributing to stronger bones and improved skeletal health over time.

• Reduces stress and anxiety: Walking, especially in natural settings, lowers cortisol levels, alleviates stress and anxiety and promotes a sense of calm and relaxation throughout the day.
• Enhances mood: Engaging in physical activity like walking triggers the release of endorphins, boosting mood and decreasing feelings of depression, thereby contributing to improved emotional well-being.
• Improves cognitive function: Regular walking enhances memory and thinking skills, supporting better cognitive health and potentially lowering the risk of cognitive decline as one age.
• Encourages mindfulness: Walking provides an opportunity for reflection and mindfulness, helping individuals connect with their thoughts and surroundings while promoting a sense of peace and clarity.
• Promotes better sleep: Regular walking can help regulate sleep patterns, improving sleep quality and duration, which are crucial for overall physical and mental health.

Practical tips to include walking in daily routine

• Set goals: Establish achievable walking goals, aiming for at least 30 minutes daily, which can be broken into shorter segments to fit into a busy lifestyle.
• Choose nature: Opt for walking in parks or green spaces, as natural surroundings enhance the mental benefits, providing a refreshing and rejuvenating experience.
• Buddy system: Walking with a friend or family member adds a social element to the activity, making it more enjoyable and motivating while strengthening personal connections.
• Mindful walking: Practice mindfulness while walking by focussing on your breathing and surroundings, cultivating awareness, and fostering a deeper connection to your environment.