Does going for a walk really count? Is walking everyday enough to make a difference, or is it just a distraction from the exercise and health habits that really move the needle? How does walking improve digestion?
And what if I don’t walk every day?
Let’s take a closer look at why walking is so good for us, how much of a difference walking can make — and some of the science behind how walking helps digestion, blood sugar, and more.
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Benefits of daily walks… and my story
Walking has many benefits, especially when it’s a daily habit. And I specifically want to highlight the link between walking and digestion, since that was a part of my story.
In fact, I believe a daily walk is one of the most impactful things you can do to improve your health!
That’s why I’ve been prioritizing daily walks this year.
My walking story
At the start of the year, I was easily tired and had slow digestion. (Did you know you should be having at least one bowel movement per day? We can talk more about that another day – it’s important!)
I knew I needed to get outside more and to fit more movement into my routine, and finally thought I just have to start! I downloaded a step tracking app (Pedometer++ if you are interested) and made some goals.
And really? I just started walking. I didn’t have the whole year mapped out or buy new shoes. I just went around the block the first day. And then tried a slightly different route. By now, I certainly have my favorite paths, but they all work for getting in a walk each day.
By now, I also know the benefits for myself! Since starting my daily walks, I have more energy throughout the day and more consistent digestion. Plus, getting outside in the morning gives me perspective and improves my mood. (I can’t say I love the sweltering summer weather here in central Florida… but hey, at least sweating is a form of detox!)
All that from just one change.
Looking closer
Let’s take a closer look at why walking affects health in such a big way. Does walking help digestion? How can walking affect mood? And sleep?
I’m going to take you through some of the benefits of walking and show how many of these things are connected.
And by the end, I hope you join me in adding in this one change which can improve your health in so many ways!
What are the benefits of daily walks?
Let’s look at each of these areas in more detail.
1. Walking as movement
We are often quick to dismiss walking as “not really exercise”. The temptation is to think that if you aren’t killing yourself on a machine, or barely surviving a HIIT video, then it doesn’t count.
Let’s bring some grace into that black-and-white thinking: Walking is worth it!
The best movement is whatever you will actually do. Cardio has its place, but it is not the only way to get movement into your day. Plus, it turns out walking can be just as good for you as running or other cardio.
2. Walking to help digestion
Have you ever had uncomfortable bloating or gas after eating? There’s a reason a post-dinner walk is often a Thanksgiving tradition!
Walking helps improve digestion by keeping it moving, literally. Gentle, steady movement relaxes the abdomen, stimulates blood circulation to your gut, and physically encourages the motion of food through the digestive process.
A 10 or 15-minute walk can be even more effective than prescription medications for post-meal bloating and gas.
3. Walking for stable blood sugar
Going for a walk can also help keep your blood sugar in a healthy range, which is especially helpful after eating.
Blood sugar concerns are not just for diabetics — we all need to maintain steady energy levels, which means our bodies are constantly balancing the supply and demand of glucose (blood sugar).
Right after a meal, there is an increase in glucose available in your bloodstream. So that’s a perfect time to put the glucose to good use — go for a walk!
4. Walking for better sleep
How can walking affect our sleep?
Moving more throughout the day helps to build up more “sleep drive” — physical and mental fatigue that makes sleep easier and deeper. And it turns out that low intensity exercise like walking is MORE beneficial for building up this sleep drive.
So if you want to sleep better, try trading your HIIT routine for a long walk!
Plus, there are extra benefits when you walk outside. Sunlight (even indirect sunlight on a cloudy day) helps your body regulate your circadian rhythm. The more daylight you get on your eyes and skin, the better regulated your internal clock will be. That helps both with waking up in the morning as well as felling asleep more easily at night.
And if you are struggling to sleep because of stress or anxiety…
5. Walking for mood & stress management
A walk can also help reduce stress and anxiety, as well as boosting your mood overall.
Going for a walk, especially outside, can boost your mood and lower stress through a chemical balance. You’ve probably heard of endorphins (the feel-good chemicals in your brain) and cortisol (the stress chemical) — generally, we want more feel-good and less stress, right?! And that’s exactly what happens on a walk at a chemical level.
6. And still there’s more!
I could go on listing more health benefits from walking… stimulating lymph circulation and detoxification, increased access to sunlight, getting outdoors in nature, as well as being a low impact movement which is easy on the joints…
You get the idea!
Our bodies have been designed to walk. This is a great habit to focus on to improve our health since it has benefits in many areas.
Practical steps
So if there are so many benefits of daily walks, how much walking do you have to do to get these benefits?
Even 2 minutes will make a difference (especially after eating). But studies show that the benefits start to grow at the 15-minute mark — walking for 15 minutes a day can make a significant difference in major health outcomes.
So aim for at least 15 minutes to get the major benefits of a daily walk.
And also, there are increased benefits for those who walk EVEN MORE! As humans, we were designed to walk, and the science continues to show that we do best when we walk more than we sit.
A daily goal of 7,000 steps is not unrealistic. And even 10,000 or 15,000 steps a day is a really good way to target weight loss or general fitness. It may sound like a lot! And yes, you may need to gradually work up to that if your normal life is more sedentary.
What if you work in an office or are too busy to just walk around town all day? Let’s look at a few ideas that may help.
Here are a few practical steps(!) for fitting in more walking throughout your day:
- Habit stacking – What habits do you already do which can be paired up with walking?
- Walk during phone calls
- Go for a walk after lunch
- Take the stairs instead of the elevator
- Park further away from the store each time you go shopping
- Take a walk around the grocery store before you start filling your cart
- If you walk your dog, try a longer route or go around the block an extra time.
- Walk after dinner — Building a routine of a walk after dinner is a great way to maximize the benefits of daily walks.
- Take someone with you! — You could meet up with a friend or take a family member along with you. Let them be your accountability, or simply enjoy each others’ company.
- Morning sunlight — Starting the day with a morning walk is a great way to wake up with daylight for a better mood and circadian rhythm.
- Swap screens for sneakers — Try replacing screen time with walking. Whether it’s Netflix or scrolling, your screen time is often free time that could be used in other ways.
- Check your step tracker — Most smartphones (and smart watches) have pedometers or step trackers built in that may already give you an idea of how far you are walking on a normal day. Maybe you can do a bit more tomorrow!
If you want more personalized support to start new habits or add walking into your routine, I can help you make a plan that is both realistic and effective! See more details about how to work with me one-to-one on my Services page.
Walking FAQ
You might be wondering about timing or speed. Or maybe you have some specific digestive issues and wonder if walking will help. Let’s tackle a few of these questions.
Is walking good enough? Is walking too hard?
Walking has been shown to have even better health outcomes than extreme exercise and strenuous cardio in almost every area. Walking is definitely worth your time!
On the other side, if you know you would benefit from getting more movement into your life, you might be intimidated by complicated exercise routines. Here’s a better idea — you can start by just going for a walk! Walking really does count as exercise, and may even be better for you than some of those high intensity options.
How fast should I walk?
If you are just starting to add more walking to your days, it’s best to take your time to prevent injuries. As you build up in endurance, you will naturally begin to quicken your pace.
However, you don’t ever have to be a power walker! Studies show that there are similar benefits from high-speed and slow walking. Aim for a medium intensity — you should be able to talk but not sing while you walk. That’s the perfect balance!
Does walking help improve digestion?
Yes! The physical motion of walking helps stimulate digestion and can help with many digestive symptoms.
Heartburn or acid reflux, as well as bloating, can be calmed when the stomach muscles relax during a walk.
Walking can also be a key part of resolving constipation due to the relaxed stomach muscles as well as the gentle repetitive motion.
When is the best time to walk?
You might be tempted to “wait for your food to settle” before going for a walk, but this is really only necessary for strenuous exercise. A gentle stroll, or even a brisk walk, actually helps digestion rather than causing problems. You’ll get the most benefits out of your walk if you set off within 20 minutes of finishing your meal.
And the very best time of day to take a stroll is just after eating your biggest meal.
But does it really have to be daily?
Do you have to walk every single day to reap these benefits?
No! Every little step counts.
More walking brings more benefits, but it really does start with one step at a time! Anywhere you can fit in a few minutes of walking will be helpful to support your health.
There are benefits to daily walks, and there are still benefits to walking if you can only fit it in here and there.
Conclusion: One step at a time
What if you could change only one thing in your life which would simultaneously get you improvements in digestion, blood sugar, sleep, mood, and more? Well, taking a walk could be that one thing!
There are many suggestions out there trying to add fancy gadgets or complicated habits to bio-hack health, but are you walking? Walking is a basic foundation of good health.
If you have more complicated health goals or specific health challenges, walking can certainly help! And I can support you even more in finding targeted nutrition and lifestyle plans to improve your health. Feel free to contact me with any questions about your specific situation.
And in the meantime, where can you add some walking into your day? Maybe it’s time now to take a break and go for a walk!
There are so many benefits of daily walks. And it doesn’t have to be complicated or expensive. Walking can fit into other habits and be added onto existing routines. And when you have some free time, try skipping the doom scroll and instead spend a few minutes walking. You will start to feel the difference!
This article is intended for general education and information only. But personal care and advice tailored to your needs is only a phone call away! Check out more details about how we can work together— or get started right away by claiming your free initial consultation.
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