Skip To Main ContentMasterClass logo
|Articles
At Work
Log In
Sign Up
Wellness

7 Benefits of Walking: How Walking Affects the Body

Written by MasterClass

Last updated: Jan 28, 2022 • 2 min read

From reduced stress to better sleep, walking is a physical activity with many health benefits for people of all ages. A daily, thirty-minute walk can be an effective way to boost mobility and blood flow. Consult your doctor before starting a new fitness routine.

Learn From the Best

Sign Up

7 Potential Benefits of Walking

Walking is a form of exercise that can help keep your body in good health. Here are some potential health benefits of walking:

  1. 1. Boosts the immune system: One study showed that walking at a moderately brisk pace between thirty and forty-five minutes a day decreased the risk of illness during flu season. It also improved immune function for those who did get sick, reducing the symptoms and severity of their sickness.
  2. 2. Clears the head: Walking can also positively affect mental health. As your blood starts to flow, it circulates more oxygen to the body and brain, potentially improving your memory, attention span, and creative thinking. Walking can help take your mind off things or give your brain time to reset, which can improve your flow of ideas or enhance your overall mood.
  3. 3. Helps burn fat: Walking burns calories and tones your legs and glutes. Unlike running, walking can help burn fat without eating into your muscle tissue. Including uphill or varied-terrain walking can add resistance to your exercise, leading to greater muscle strength.
  4. 4. Strengthens the heart: Walking at a moderate pace for at least thirty minutes a day, five days a week, can help boost your heart health. Improving your heart health means better blood circulation, which may help lower blood pressure, increase your energy, and reduce your risk of heart disease.
  5. 5. May lower blood sugar: An American Diabetes Association (ADA) study concluded that three short walks (around fifteen minutes) after each square meal could improve glycemic control compared to one forty-five-minute walk. These little spurts of exercise can help your muscles burn off more glucose, which helps lower blood sugar.
  6. 6. Improves sleep quality: Studies have shown that older adults who take hour-long walks have fewer issues with insomnia than those who don’t walk. Regular walking may help reduce stress and burn off some of your energy during the day, allowing you to get more restful sleep at night.
  7. 7. Helps reduce bone loss: Walking may potentially curb the loss of bone mass for those with osteoporosis. A study of postmenopausal women showed that adding thirty minutes of walking into their daily routines reduced their risk of hip fractures by forty percent. Walking also helps strengthen the muscles surrounding your joints, potentially protecting your bones and keeping arthritis pain at bay.

Learn More

Get the MasterClass Annual Membership for exclusive access to video lessons taught by the world’s best, including Robin Arzón, Joe Holder, Stephen Curry, Wayne Gretzky, Serena Williams, Simone Biles, and more.