The Health Benefits of Daily Walking

Mike Sullivan - President - Utility Safety Partners

I’ve always enjoyed being outdoors and I love where I live—near the banks of the Bow River. The walking paths can take me anywhere for as long or as short as I want. And I’m equally thankful to the City of Calgary for keeping those paths as clear as possible during winter (although I really wish we didn’t have to deal with the ice).

During COVID (remember that?), our lives changed dramatically. Our homes became everything—the place we lived, worked and entertained ourselves. Personally, it didn’t take me very long to get cabin fever. Thankfully, though, the pathway along the Bow River is just a few minutes from my front door so I was out there every single day to get a different perspective. Soon, though, my walks took on a whole new life of their own.

Walking is one of the simplest and most effective forms of physical activity and often goes overlooked. Daily walking, whether it’s a brisk morning stroll or a leisurely evening walk, offers a plethora of health benefits that contribute to both physical and mental well-being. Let’s explore the reasons why incorporating walking into your daily routine can be transformative.

Walking is a low-impact cardiovascular exercise that improves cardiovascular health. Studies show that walking for at least 30 minutes a day can help reduce the risk of heart disease, lower blood pressure, and improve cholesterol levels. Regular walking boosts circulation, strengthens the heart, and enhances overall cardiovascular efficiency. Case in point, high blood pressure runs in my family but my walking regimen has naturally reduced mine and my resting heart rate shocks my doctor.

Walking is also an effective way to burn calories and manage weight. The number of calories burned depends on factors such as your weight, walking speed, and duration but when coupled with a balanced diet, daily walking can help prevent weight gain and support long-term weight loss goals.

Did you know your brain LOVES walking? Walking triggers the release of endorphins, the body’s natural mood elevators, which help reduce stress, anxiety, and depression. A walk in nature or a park can be especially calming, as exposure to green spaces has been linked to improved mental clarity and reduced stress levels. My daily treks along the Bow River have treated me to all kinds of neat stuff! Beyond the sensational sunsets and sunrises (if I’m out that early), a few years back I witnessed a fawn being born only a few metres from the path and over the weekend, I was treated to a true Canadiana moment as a father and young son skated on a frozen pond.

Walking engages multiple muscle groups, including those in your legs, hips, and core. Over time, this helps improve muscle tone and endurance. Additionally, walking is a weight-bearing exercise, meaning it can help maintain bone density and reduce the risk of osteoporosis.

Feeling fatigued? A brisk walk can be a natural energy booster. By increasing oxygen flow and improving circulation, walking enhances energy production at the cellular level, leaving you feeling refreshed and more alert.

Unlike high-impact exercises, walking is gentle on the joints, making it an ideal activity for people of all ages. Regular walking helps lubricate the joints and strengthen the muscles that support them, which can alleviate stiffness and reduce the risk of arthritis-related pain.

Daily walking can help regulate your sleep patterns. Physical activity encourages the body to release sleep-promoting hormones like melatonin, making it easier to fall asleep and stay asleep. For the best results, try walking during the daytime, as exposure to natural light helps regulate your circadian rhythm.

Research suggests that walking regularly can increase life expectancy. By reducing the risk of chronic illnesses such as diabetes, heart disease, and certain cancers, daily walking contributes to a longer, healthier life. I can attest to this! My mom was an avid walker, and she lived a very active life before she passed away a few months before her 94th birthday. I firmly believe that her daily walking regimen was an enormous contributing factor to her sharp, cognitive, and fierce independence.

Tips for Making Walking a Daily Habit

• Set Realistic Goals: Start with short, manageable walks and gradually increase the distance and pace. I started with 2.5kms/day. Now, my usual is 10kms/day which can be challenging during the short days at this time of year.
• Choose the Right Gear: Invest in comfortable walking shoes with proper support (I can’t underline this enough!).
• Make It Enjoyable: Listen to music, podcasts, or audiobooks to make your walks more engaging.
• Buddy Up: Walking with a friend or joining a walking group can keep you motivated.
• Incorporate Walking into Your Routine: Walk to work, take the stairs, or use a lunch break for a quick stroll.

Walking is a simple, accessible, and highly beneficial activity that can have a profound impact on your overall health. By dedicating even a small portion of your day to walking, you’ll be investing in a healthier, happier future. So lace up your shoes and take that first step—your body and mind will thank you.