7 Proven Health Benefits Of Walking – Tips & More

A walk a day can keep many health problems away. Walking is one of the most common yet often overlooked forms of exercise. If done correctly, regular walking can bring many health benefits that extend far beyond just physical fitness. Along with physical fitness and mental well-being, one must also remember financial fitness. A crucial part of this is health insurance. It provides financial support when a medical emergency comes up. This allows the individual to get high-quality care and treatment and recover at the earliest.* Claims are subject to terms and conditions set forth under health insurance policy. Regardless, it is ideal to have a healthy lifestyle so that medical emergencies can be prevented. Walking can help with that to a great extent by providing many proven health benefits. Let’s see what these benefits are, along with tips on how to walk more and in a better way.

7 Proven Benefits Walking Provides 

Here are some benefits you may gain by walking regularly, as per studies carried out by researchers:

1. Combats the effects of weight-promoting genes 

A study by Harvard researchers examined 32 obesity-associated genes in over 12,000 individuals. The findings revealed that those who engaged in brisk walking for approximately one hour daily experienced a remarkable 50% reduction in the impact of these genes on body weight.

2. Helps control sweet/ chocolate cravings

A quick 15-minute walk can not only help curb chocolate cravings, especially in stressful situations, but can also reduce the intake of various sugary snacks, according to studies from the University of Exeter.

3. Relieves joint pain

Walking can help in alleviating joint pain, with studies also indicating a decrease in arthritis-related pain. What’s more, walking five to six miles weekly can also act preventatively against the development of arthritis. Walking helps with joint lubrication and strengthens the supporting muscles. This can be of benefit to vulnerable areas like the knees and hips, which are prone to osteoarthritis.

4. Lowers the risk of developing breast cancer

Walking can reduce the risk of developing breast cancer, as proven by an American Cancer Society study. It revealed that women who walked seven or more hours a week experienced a 14% lower risk compared to those walking three hours or fewer per week. Interestingly, walking extended this protection even for women with breast cancer risk factors, such as being overweight or using supplemental hormones. Note -  Getting diagnosed with cancer can be a life-altering experience. It can drain one emotionally as well as financially. To deal with the financial aspect of it, you should have a critical illness insurance plan. It provides a lump-sum payout during cancer diagnosis so that you have the funds to get the treatment you need.* Claims are subject to terms and conditions set forth under health insurance policy.

5. Enhances immune functions

Walking can improve immune function, reducing sick days during cold and flu season. In a study of over 1,000 individuals, those who walked at least 20 minutes a day for at least 5 days a week, had 43% fewer sick days than less frequent exercisers. If they did get sick, their illness was for a shorter period, and that too with milder symptoms.

6. Helps decrease chronic pain

Research suggests that walking proves to be a beneficial activity for individuals dealing with chronic pain, particularly those experiencing joint problems or low back pain. It can help reduce the symptoms of these problems, allowing you to have a happier lifestyle.

7. Helps with better mental health

Walking can act as a powerful mood enhancer. A study suggested that increased levels of walking can reduce symptoms of stress as well as decrease anxiety, sadness, fatigue, and lack of motivation. Furthermore, walking can also induce more mindfulness as compared to other exercises.

Tips on How to Walk More and Better

Now that you may know the benefits of walking, let’s see how to incorporate it into your routine effectively:

1. Start small

Begin with a 10-minute walk during your lunch break. Once this becomes routine, set a new goal, like a 30-minute walk after work. Make time in your day for these walks, and soon, you will achieve goals that once seemed impossible.

2. Enjoy your walk

Make walking enjoyable by inviting a neighbour or friend to join you. You can also consider joining a walking group or a health club. Listening to music can also add that spark to your daily walks.

3. Walk more with comfort

The right kind of shoes are highly important when it comes to walking. Choose the right shoes, so that you can walk for longer distances without any discomfort in your legs. Just like walking provides a better peace of mind, so can health insurance. With it, you can rest assured about your finances during medical emergencies. To know the premium of your health insurance plan, you can use a health insurance calculator.* Claims are subject to terms and conditions set forth under health insurance policy.   * Standard T&C apply. Insurance is the subject matter of solicitation. For more details on benefits, exclusions, limitations, terms, and conditions, please read the sales brochure/policy wording carefully before concluding a sale.