7 ways walking boosts your health

While some may consider walking a simple means of transportation, it’s meant a lot more to me throughout my life.

From the freedom of walking home with my friends from school, to dodging peak hour traffic, or taking my newborn out to explore the world: I’ve had many motivations to go by foot.

But the really brilliant thing about using your body to get from A to B? The positive effect it has on your health and wellbeing.

“Walking is a great accessible option for so many people: it’s free, and you can take your pram, your dog, your kids. But it also provides a great, baseline level of physical activity,” explains Medibank Group Medical Director and GP, Dr Shona Sundaraj.

We spoke to her about the benefits of walking for your mind and body.

1. Improve mood and mental health

In a fast-paced world, walking slows us down. Research indicates that it can have immediate and long-term benefits for your mental health by:
 

• Improving mood: A 2018 study of young adults found a brisk, 10 minute walk improved mood.¹
• Decreasing stress, anxiety and negative rumination: A 2023 review of research on nature-based walking found suggests walking in nature can boost mental wellbeing, optimism and may have greater impact than urban walking.²
• Reducing the risk depression: A review of 15 studies found that those who walked at a brisk pace for 2.5 hours a week (around 30 minutes a day) had a 25% lower risk of developing depression.³
• Helping to manage symptoms of depression, anxiety and psychological distress: A 2023 review of research found that exercise as an effective way to reduce moderate symptoms of depression, anxiety and psychological distress, and may have similar effects to medication and therapy.⁴

How does it work? According to Dr Sundaraj walking often combines the ‘feel good’ hormones triggered by exercise with other mood boosters.

“We know that exposure to natural light and fresh air brings out the endorphins in our body as we're exercising,” says Dr Sundaraj. “Another important health benefit is the community and the companionship that's created through walking with other people; whether it’s walking regularly with a friend, or joining a community event like parkrun.”

2. Better sleep

They say a good night’s sleep makes everything better. And a good walk can make for a better night’s sleep.

Research has found⁵ that regular, moderate-intensity exercise (like a brisk walk) can make it easier to fall asleep and improve the quality of your sleep. It may also help with sleep disorders like insomnia.

“We know that just getting a baseline of exercise and movement is important for our sleep, particularly when we combine that exercise with natural light in the morning to help wake us up,” says Dr Sundaraj.

“But there is one caveat: avoid high-intensity activity like running in the lead up to bedtime, as your body needs time to wind down.”

3. Regulate blood sugar and reduce your risk of type 2 diabetes

Walking after a meal can help to manage blood sugar spikes, and if done consistently over time, reduce your risk of developing pre-diabetes and type 2 diabetes.¹

“After eating, there is an immediate spike in blood sugar. Walking after a meal reduces that spike because your muscles are using that sugar in the bloodstream,” says Dr Sundaraj. “If done regularly over time, it can protect against the onset of pre-diabetes, type 2 diabetes and other forms of disease that are associated with that.”

“Having that break after eating can also give our body the time it needs to signal to the brain that we’re full, so we don’t overeat.”

4. Improve your heart health

Anything that gets your heart working a little harder will go a long way to improving your heart health.

Research suggests that a regular, brisk walk can decrease your risk of heart disease, stroke and heart failure by up to 30%.⁶

How? Regular exercise helps to address many of the risk factors for cardiovascular disease, including high blood pressure, high cholesterol, weight and type 2 diabetes.

5. Build strength and burn calories

As you walk, the muscles in your core and your legs are working to keep you moving. Over time, that work burns calories and builds muscle, which are important for maintaining a healthy weight.

“If your goal is weight loss or increasing strength, then you want to be thinking about different terrain or increasing the speed or the length of the walk,” says Dr Sundaraj.

6. Boost your brain health

Got a problem to solve? Walking can help. Evidence suggests that walking can have immediate effects on your cognitive functioning, including your working memory and problem-solving skills.⁷

Research also suggests it can have a long-term positive effect on your brain health, reducing your risk of dementia.⁶ It’s thought that exercise does this by boosting the oxygen and blood flow to the brain, as well as stimulating the growth of new brain cells.

7. Improve joint health and pain

Regular exercise can help your joint health by improving the mobility and flexibility of your joints, and strengthening the muscles around them. If you suffer from a condition like osteoarthritis, walking can help to relieve joint pain and stiffness.

How many steps a day do I need to improve my health?

According to Dr Sundaraj, a routine you enjoy and can stick to is the most important thing.

“What matters most is that you're actually doing it. So you keep up the exercise over time.”

Australia’s physical activity guidelines recommend at least 2.5 hours of moderate-intensity exercise a week, which equates to a 30 minute, brisk walk on most days.

“If you have just started walking, or you’ve got some existing health conditions that make it difficult, start small and keep it enjoyable. You can try breaking it up into smaller walks over the day, and building up over time,” says Dr Sundaraj.

“And if you have a pre-existing condition, it’s important to speak with your doctor before starting a new exercise routine.”

READ MORE: Tips on how to walk 10,000 steps a day

How quickly do I need to walk to improve my health?

Most studies that look at the benefits of walking and exercise are based on moderate-intensity exercise. In terms of walking, that means a brisk walk where you can still talk but your breathing makes it difficult to sing.

For most people, it’s about 100 steps per minute, but it can vary from person-to-person depending on factors like fitness and mobility.

Whatever your pace or distance, the benefits of walking are waiting just outside your front door, ready to be enjoyed.