The health benefits of walking: Definition, advantages and disadvantages of walking

More information about walking

Is walking good for your health? Is walking a good sport for everyone? Whether you’re a beginner or an experienced walker, you’ll find a list below of the benefits and problems you may encounter when walking.

TOP 7 health benefits of walking!

Walking is a simple activity with proven benefits. Practising regularly, at least 30 minutes a day, and ideally aiming for 10,000 steps a day, will help you :

1/ Walking is a gentle way of getting back into exercise

With its low intensity, walking is the most basic, natural and gentle form of exercise there is.

2/ Walking helps you overcome a sedentary lifestyle

Between 30 minutes and 1 hour ordinary walking a day is an effective way of combating the consequences of a sedentary lifestyle (obesity, diabetes, back problems, etc.).

3/ Walking helps improve cardiovascular health and breathing

Walking regularly strengthens our heart and cardiovascular system. It also develops our respiratory capacity by helping us to breathe more easily.

4/ Walking protects your joints and relieves strain on your back

Regular walking is a gentle form of exercise that doesn’t require any impact on the joints. It is therefore advisable to adopt a good posture to reap the full benefits of walking. This posture will strengthen your back and protect your joints.

5/ Walking helps to strengthen muscles and bones

Walking gently tones and strengthens your body. Walking mainly works the lower limbs and trunk.

6/ Walking relieves stress and improves sleep quality

Walking helps to reduce the factors that contribute to sleep problems (stress, anxiety, depression, etc.). Many of us feel good after doing some physical exercise. This is because our bodies produce a number of hormones (endorphin, serotonin, etc.) that affect our mood and well-being and regulate the various sleep and wake cycles. So regular walking (if not in the evening or before bedtime) helps you get a better night’s sleep.

7/ Walking lets you enjoy the benefits of daylight

Walking outdoors and exposing yourself to daylight helps to prevent the blues and depressive symptoms, but that’s not all! Regular walking outdoors helps maintain your vitamin D intake, particularly in winter.

What are the disadvantages and contraindications of walking?

Unlike running, walking does not involve traumatic shocks. This major difference with running means that joints are preserved and trauma and injury are limited. Finally, there are no real contraindications to walking.

Here’s some information and advice on training for walking!

Who can go walking?

If there’s one physical activity you can do on a daily basis without forcing yourself, it’s putting one foot in front of the other. We are programmed to walk, and not walking enough is the main cause of obesity. Walking requires no physical condition and can be done at any age, alone or in a group, and anywhere (city, park, flat or uneven terrain, etc.). For a long time, this age-old mode of transport was abandoned in favour of motor vehicles. Today, walking is back in vogue and can be used in an infinite number of ways.

When and how should you walk?

Regular or healthy walking differs from Nordic walking, or brisk walking, in that it is done at a slower pace of between 5 and 6 kph. Less long and intense than hiking, this is the kind of walk you adapt to your journeys and trips to the office or in the underground.

Even if ordinary walking remains a natural gesture, don’t forget to :

• keep a straight spine posture
• keep your shoulders and arms relaxed
• roll your foot naturally from heel to toe
• breathe naturally
• wear a good pair of comfortable, lightweight shoes that will protect your heel while allowing your foot to roll naturally.