Walk a Mile a Day – 10 Benefits

When many people think about exercise, they think about high intensity exercises, sports or other things that may get the heart rate soaring. You may think of running, or High intensity Interval Training. Actually, though, even something as simple as walking one mile a day can be enough to yield a whole bunch of benefits.

Walking is a highly underrated exercise. Not only can it be quite peaceful, but it’s actually a great tool for general physical and mental wellbeing. Not convinced? Well, here are 10 benefits of walking a mere 1 mile a day!

  1. Mood Improvements

Sometimes the stress of everyday life can get you down. Walking in nature can give you a much needed respite from those stresses. It’s a non destructive way to feel better when life is getting you down.

Walking, much like many other forms of exercise, releases endorphins that are designed to help you to feel better. It can also help to release dopamine, norepinephrine and serotonin, hormones that all help to contribute to a positive mood. We recommend finding a scenic location to walk other than the gym though, but it depends largely on your preferences.

Furthermore, walking can help you to relax more easily. You may choose to put some relaxing music on your music device, or you can simply listen to the sounds of nature around you.

  1. It Can Help with Weight Loss Efforts

Yep, you heard that right - a mere mile a day can help you to make tremendous strides in shedding those pounds. When you keep walking on a regular basis, you may find that your clothes begin to fit a little better, and you may even see a little bit of movement on the scale.

If you want to use walking to lose weight, you may wish to try and tackle some harder terrain such as hilly areas. This will help to get your heart rate up and help you to burn more calories. You can also attempt to alternate between speed walking and then walking at a slower pace. You can even make it into a competition for yourself to see if you can beat your previous times on the same route.

  1. Healthy Hearts

When you regularly participate in an activity, you get better at it. The same goes for exercise - your endurance will get better as you continue to walk regularly because your heart is able to deal with it better.

Your heart becomes more efficient the more than you walk. You may not feel different after a few weeks, but your heart is certainly feeling a lot better.

  1. Improved Digestion

If you go on a morning walk, you can ditch the coffee if that’s what you’re relying on to keep your digestive system well regulated. Walking on a regular basis can massively help with your digestive health, helping with relief from indigestion, constipation and gas pain.

In fact, you may even find better sugar level regulation, a reduced amount of heart burn and less acid reflux. Because of this, it’s a great thing for diabetics looking to find a way to regulate blood sugar.

  1. Joint Pain Relief

You may think that if you have joint pain the last thing you want to do is walk, lest you aggravate the joints. Actually, though, there are a lot of conditions that can be improved by walking regularly.

Of course, you may wish to see a doctor if you do have pain in your joints. With that being said, walking is great for helping to relieve your pain, and can help you to recover in some circumstances.

  1. Immunity Boosts

Your risks for certain diseases are massively reduced from regular walking. Some research from Arthritis Research and Therapy says that walking at high intensity intervals can actually help to improve the immune function in older people that have rheumatoid arthritis.

In fact, research from Chronic Respiratory disease demonstrates that walking can even help people that have chronic obstructive pulmonary disease (COPD) to reduce their mortality risk.

  1. Better Sleep

Do you find it difficult to drift off at night? You may find that getting those 10 thousand steps into your day may help!

Research has suggested that postmenopausal women that engage in light to moderate intensity physical activity sleep better during the night than women that are sedentary. If you’re struggling with insomnia, it may be worth trying a little workout to see if you find it easier to sleep.

  1. It Can Help You to Get Stronger

If you already engage in strength training, it is definitely worth your time to accompany it with walking a mile on a regular basis. This is because walking will help to work your biggest muscles repeatedly and can help your heart and lungs to work harder.

It’s important to give your muscles this extra bit of stimulation.

  1. Improved Concentration

If you’re currently studying for school or just need a little bit of extra brain power for work, you may find walking helpful.

Walking can help you to concentrate better as it can increase your brain activity. It specifically helps to improve the brain activity in the places that are responsible for attention and focus. 

  1. Healthy Feet

Your feet are very important, as your whole body relies upon them to walk. Having healthy feet is important to support the health of the rest of your bones, ligaments and muscles.

In addition to this, having healthy feet that are well exercised can help you to improve your balance as you walk. Also, the more that you walk the more you will be able to stand for longer periods of time because your feet will build endurance. 


If you needed a reason to start putting one foot in front of the other, then hopefully some of these reasons have given you the motivation that you need.

If you start walking today and continue on a daily basis, it will soon become a habit. You can start with once a week and build up from there to fit your lifestyle too. There are so many great reasons to start walking, so what are you waiting for? 

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