What Really Happens to Your Body When You Walk Every Day Molly Triffin - LiveStrong.com
go to original August 24, 2022

What Will Happen to Your Body if You Walk Everyday (Body Hub)

HIIT workouts and heavy lifts tend to steal the workout limelight, but good, old-fashioned walking is actually having a moment. In fact, more people are taking recreational jaunts now than before the pandemic, according to a June 2021 study in Nature.

That's because in as little as 10 minutes a day, you can reap the health benefits of walking.

"Studies show that people who walk for 10 minutes a day have noticeable improvements in cardiovascular health, decreased mortality and increased longevity and better overall fitness," says R. Kannan Mutharasan, MD, co-program director of sports cardiology at the Northwestern Medicine Bluhm Cardiovascular Institute. "The benefits of walking keep going up until you hit about 30 minutes a day."

According to a June 2013 study in the Journal of Medical Internet Research, doing daily 10-minute stair walks improved the heart health of adults with sedentary jobs. A January 2022 study in JAMA Internal Medicine also found 10 minutes of moderate-to-vigorous physical activity daily, such as walking, is associated with a 6.9 percent decrease in the number of deaths per year.

Bonus: There are no bells or whistles required when getting your steps in. "Simply put on a pair of comfortable sneakers and head outside," Dr. Mutharasan says. (Or hop on the treadmill!)

The Bottom Line

Experts say it's important to alternate daily walks with strength training and other forms of exercise for a more well-rounded workout routine. This will help challenge your muscles in different ways and help prevent overuse injuries.

That said, if walking is your go-to, it's fine to go all in. "The number one thing is to find something you like to do and will do consistently," Dr. Hameed says.

Even when walking is your sole form of cardio, keep it fresh and challenging by adjusting your routine on a weekly basis. "Add inclines one week; the next, stick to flats and do a speed workout," Dr. Trentacosta says.

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Related: Exercise Answer: Research Shows It’s How Often You Do It, Not How Much (WorldHealth.net)