Learn 9 Amazing Benefits of Walking


Medically reviewed by

Bajaj Finserv Health

Yoga & Exercise


Being one of the simplest forms of exercise, adding walks to your daily routine should not be difficult. Besides knowing about the multiple health benefits of this exercise, it is also prudent to learn about the safety concerns and other important factors.

Key Takeaways

  • The benefits of walking are applied to people across ages and fitness levels
  • It is important to plan your walks wisely to follow the routine without fail
  • You can consider evening walks or walking on a treadmill to avoid the summer heat

Is Walking Good for You?

Walking is one of the basic and simplest forms of exercise. It is a healthy practice you must adapt to unless you have a health condition that prevents you from walking. The health benefits of walking daily are numerous, and it is recommended for people across ages and fitness levels. Daily walking can help you keep in shape, boost your immune system, and benefit your mental health and other health parameters. There are also many benefits of walking barefoot on the grass.

Want to leverage all the health benefits of walking in the morning or evening? Read on to learn about them all and the safety tips you need to keep in mind.

9 Amazing Benefits of Walking

Burns Calories

If you are on a weight-loss goal, you need to burn calories on a regular basis. Daily morning or evening walks can be a simple way to achieve this. However, it is important to understand that the number of calories you burn depends on factors such as your weight, walking speed, surface properties (whether you are walking uphill or on the plains) and distance covered.

Prevents Joint Pain

Relief from joint pain is one of the key benefits of walking. This simple exercise supports your muscles and boosts the functions of your joints, such as knees and hips. Walking is also a crucial workout for preventing arthritis. So make sure to walk 6-7 kilometers a week to keep arthritis at bay.

It is best for your leg muscles if you walk on hilly terrains. If you don’t live in hilly areas, consider a route with stairs or a treadmill with an incline.

Additional Read: Health Benefits of Walking Infographic

Good for Heart

Walking for half an hour five days a week can reduce your risk of heart disease by 19% [1]. You can further lower the risk by increasing the duration of walking.

Increase Your Energy Levels

If you are tired, walking can act as a healthy energy boost rather than sipping caffeinated beverages. It boosts the flow of oxygen throughout your body and raises energy-boosting hormones such as cortisol, epinephrine, and norepinephrine. 

Walks Right After a Meal Help Blood Sugar

Instead of going for a long stretch of walk once a day, you can divide it into short walks of 15 minutes after major meals such as breakfast, lunch and dinner. It is a prudent habit to improve your blood sugar levels, as supported by a small study [2]. However, further research is necessary to establish these findings.

Boosts your Mental Health

Going for a walk on a regular basis positively impacts your mental health. Studies reflect that the benefits of walking include the reduction of depression and anxiety. [4] It also keeps you in a good mood, improves self-esteem and prevents symptoms of social withdrawal.

Boosts Immune System

The habit of walking may reduce your chance of catching a cold or flu. A study analysed the health parameters of 1,000 people during the flu season. [4] Among them, individuals who walked at a moderate pace daily for 30 to 45 minutes experienced 43% fewer sick days than those who didn’t walk. Upper respiratory tract infections were also rare among individuals who walked daily.

Walking can Also Help Extend Your Life

As per research, maintaining a moderate pace during your walking schedule can reduce the risk of death by 20% compared to those who walk at a slow pace [5].

A Walk in Nature Boosts Creative Thinking

Love to discover new ideas and incorporate them into your work? Researchers found it to be one of the crucial benefits of walking! Studies showed walking inspires a free flow of ideas from a natural setting [6], and thus you can keep your creative thinking agile by doing a simple physical activity.

How to Stay Safe While Walking?

Here are a few tips you can follow to ensure safety while walking:

  • Walk in areas safe for pedestrians, such as footpaths, parks, and open field
  • Make sure the place is well-lit
  • Wear sports shoes to provide maximum support to your feet and leg muscles
  • Stay hydrated
  • Put on loose and comfortable clothes
  • Apply sunscreen to protect yourself from sunburn
Additional Read: how to make the most of your walkWalking for Weight Loss

How to Get Started With a Walking Routine?

Though we all know about the benefits of walking more or less, often it becomes challenging to figure out how to get started with it. The first thing to do is to pick a suitable spot for the activity. Next, you can look for the routes followed by other walkers near your home. You can also inspire a friend or a family member to walk with you so that both of you can inspire each other.

If you are a commuter, you can still leverage the benefits of walking in the following ways:

  • If you use public transport, get down at a stop before your destination and walk the rest of the distance. Do the same while returning home
  • If you drive to the office, park your car a kilometre away, and walk for the rest of the distance
  • While running errands, walk instead of using your car or public transport

By knowing about all these benefits of walking, it is high time you prioritise this simple physical activity to stay fit and happy. However, it may be challenging in the summertime to go for morning walks due to the scorching heat outside. Consider evening walks or installing a treadmill at your home in such situations. 

If you need further advice on walking or any kind of medical advice, you can book a quick online doctor consultation on Bajaj Finserv Health. Based on your health conditions, doctors will help you form a walking routine to stay active and agile.

Published on 18 Apr 2023Last updated on 15 May 2023
  1. https://www.ncbi.nlm.nih.gov/pubmed/19306107
  2. https://diabetesjournals.org/care/article/36/10/3262/30770/Three-15-min-Bouts-of-Moderate-Postmeal-Walking
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
  4. https://bjsm.bmj.com/content/45/12/987?sid=fe62a8c5-430b-4506-b854-20b62e8a5e9e
  5. https://bjsm.bmj.com/content/52/12/761
  6. https://psycnet.apa.org/record/2014-14435-001

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.


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