Published on 13 December 2021

What Are The Strengths Developed From Walking?

Table of Contents

Remember those days when you were a toddler, and somehow, with the help of your parents, you took the first step? After that, everybody in the house becomes so much excited watching you. Walking is a blessing and a pure form of love from the family. 

As and when you grow old, there is a lot of hype centered around walking. Long walks are being promoted as a life changer. From fitness trainers to motivational speakers and spiritual masters to psychiatrists and therapists, everyone seems to praise prolonged walking and what it can do for you.

What is exactly all the hype about? Is it beneficial for you? How would you get into the habit of walking? You can know all your answers further. 

What’s The Buzz Around Walking?

Many fitness trainers and therapists nowadays promote walking as a healthy lifestyle for physical and mental health. This is because it is a very beginner-friendly way to get started with your fitness and well-being goals.

Usually, we do not pay much attention to the time we spend walking every day. Most people deem it a meager task, and it is inconvenient for many to walk.

However, increasing our frequency of walking and learning healthy behaviors like mindful walking can cause significant positive effects on our health and send us into an upward spiral toward a healthy lifestyle.

People are slowly coming to this realization and are integrating this healthy habit into their life. That is why a lot of buzzes is being created around it. 

Frequently asked questions

When a person walks, the muscles of the leg get toned. Your thighs, calves, and ankle bones get stronger specifically.
Obviously, you need strength to walk. You need hip and leg strength to walk. But the main strength you need is the core strength.
Some exercises and walking, jogging, and climbing stairs, are perfect for building lower muscles.

How Can Walking Be Beneficial For You?

Walking can be heavily beneficial for you. You can develop both physical and mental strength by inculcating this healthy habit. You will surely see a positive impact of walking on your life once it becomes a part of your lifestyle.

The Benefits Of Walking Include

  • Fitness that is good for preventing heart and lung diseases.
  • Eliminating the high risk of stroke.
  • Eliminating the risk of hypertension, high cholesterol, joint problems, and muscular pain and stiffness.
  • Reducing body fats.
  • Increases strength and flexibility
  • Strong bones and stamina build up. 

Strengths Developed From Walking

Walking is a kind of fitness wherein all your body muscles work together. A step forward has a bigger impact on your body, so you must walk daily. If you do not walk, your body has many negative effects. Know strengths about walking.

Strengthens The Heart And Lungs

Walking over long distances needs a lot of stamina. Our lungs and heart must do a lot of work to provide the constant oxygenation required for proper functioning in such a physically demanding task. Even on short-distance walks, our cardiovascular system is very active compared to when we are sitting still or traveling by other transport modes.

Increases Muscular Strength

Walking engages our legs which contain the most muscles in our bodies. Walking for extended periods causes our muscles to become substantial over time. This is because of the constant wear and tear of muscles that happens due to intense physical activity such as walking.

Makes Bones Stronger

Walking makes bones stronger in two ways. First, it engages the bones in our legs more than what would be possible while sitting idle. Secondly, it increases bone thickness due to increased testosterone in our system.

Testosterone plays a huge role in determining our muscle and bone density. Walking can boost testosterone due to increased physical activity in the legs, which contain many muscles in the body.

Reduces Risk Of Heart Attacks

Walking is very good for heart health. It soothes our minds and calms us down. It is a rhythmic process, and hence it helps improve the rhythmic beating of our hearts. Thus it helps lower the risk of cardiac arrest or arrhythmia among those who walk regularly.

Reduces Overall Body Fat

Walking can help aid your weight loss goals. If you are willing to lose fat in your body, consider increasing the walking you do every day.

Walking for about 1 kilometer can burn about 75 calories. You can walk about 5 kilometers in an hour, which means you can burn roughly 375 calories. That means an hour of walking added to your daily routine can help you lose the calories gained from a double patty hamburger (contains 295 calories approx) and some more. 

Planning the ways to walking

Planning is essential when you are about to do any physical activity. You need to have comfortable wearing and not cause any problems while doing physical activity. There are other aspects you should consider before going for a walk.

Wear The Right Type Of Gear

When you are going to walk, it is not that important to wear the right gear, but if you are gonna do it, you need to do it perfectly. Wear track pants with sports shoes. Wear your jacket if it is cold outside.

Don't just think that by walking you may feel warm, and then you may not carry a jacket. However, it is true that your body temperature rises inside though it is not vital that you may feel warm and not cold. So, carry it with you.

Walk On Decent Tracks

If there is no ground in your surroundings, you may need to walk on some decent tracks. Avoid things like potholes or wetlands or any other problems. Be careful during the times of the rainy season or during the snow season.

Steps To Start

There are specific steps you need to take so that you won't have to go through body pain. You can follow the given suggestions below:

  • Warming Up Before Walking - Start with some primary leg stretching exercises. Don’t overdo it. Then start walking slowly for 5 to 10 minutes.
  • Normal Walking - After the warm-up, start walking and keep the same consistency as you walk for 20 to 25 minutes. 
  • Cool Down Your Body - After 20-25 minutes of walking, slow down a little bit again for 10 minutes. Your body then will cool down and then let muscles calm down.
  • Stretching- Once the body cools down, give your body good stretching to feel free, relaxed, and flexible.

Give it a start. What are you waiting for? 

Mental Health Benefits Of Walking

As the blood flows throughout the body when you are on a track of walking, there are many mental health benefits. 

  • Relieves Stress: Walking can calm down the mind. Paying attention to the surroundings while walking at a slow pace can provide you with stress relief. Many people have reported feeling peaceful and relaxed after taking a walk outdoors.
  • Helps Reduce Depression: Studies have shown that walking aids in curing depression. Walking and other physical activities are shown to lower depression in patients.
  • Walking Helps Manage Anxiety: Walking or doing other exercises helps release endorphins in the body. Endorphins are hormones that make us calm and create a feeling of euphoria. Thus endorphins can help us manage our anxiety effectively.

You must get some mental benefits. Always do it, not just for the benefits but to keep yourself fit.

How To Start With The Habit Of Walking

As you have learned the benefits of walking, you may want to start inculcating this healthy activity in your daily routine. Getting started with walking is very easy, and making it a part of your lifestyle will become a breeze once you start implementing these techniques:

  • Take The Stairs: If you live in an apartment building and your apartment or condo is on a reasonable floor, you should skip out using elevators and take the stairs instead. This will add to the number of steps you have taken towards walking that day, pun intended.
  • Walk Your Dog More Often: This tip might benefit you if you own a pet. Instead of hiring someone else to walk the dog, you must try doing it yourself. This will help you walk more while also saving some money. If you are taking the dog for a walk by yourself, consider increasing the frequency and distance of your walks. This way, you will add more steps to your walking routine, and your pet will enjoy more time in the open.
  • Find A Walking Buddy: Try to get a friend with whom you can walk. Walking with a friend or a group of friends will help you stay motivated throughout the walk and add more social interaction to your routine.
  • Go Shopping For Groceries: If your grocery shops are at a walkable distance from your house, try walking to the grocery every day to get your stuff instead of ordering delivery.

The same goes for dining out. Instead of ordering delivery, try walking to your neighborhood restaurant.

Bottom Line From Practical Anxiety Solutions

Just walking for 30 minutes a day will do its work, and you carry your own body weight. So according to that you are doing as same as other people. There is a modern technology for keeping track of your fitness and exercise. 

Keep track of your fitness for your benefit and keep the daily targets to achieve. It will boost your inner confidence, and you will be tension free. Keeping track means seeing the calories you are burning and the calories you have to burn. 

Keep in mind that it starts with you, and you are the one who should be dedicated enough. Walking is your friend and not the enemy.

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  • Coros, S., Beaudoin, P., Yin, K. K., & van de Panne, M. (2008). Synthesis of constrained walking skills. ACM SIGGRAPH Asia 2008 Papers. 
  • Green, J. (2009). “Walk this way”: Public health and the social organization of walking. Social Theory & Health, 7(1), 20–38. 
  • Kelly, P., Williamson, C., Niven, A. G., Hunter, R., Mutrie, N., & Richards, J. (2018). Walking on sunshine: scoping review of the evidence for walking and mental health. British Journal of Sports Medicine, 52(12), 800–806. 
  • Moulherat, S., Delmas, V., Slimani, T., El Mouden, E. H., Louzizi, T., Lagarde, F., & Bonnet, X. (2014). How far can a tortoise walk in open habitat before overheating? Implications for conservation. Journal for Nature Conservation, 22(2), 186–192.