Research shows that walking has many health benefits and low risk of injury. It is now widely-known that walking:
- Increases cardiorespiratory fitness
- Lowers the risk of heart disease and stroke
- Improves blood pressure control
- Reduces muscular pain and joint stiffness
- Improves blood sugar levels and reduces the risk of non-insulin dependent (type 2) diabetes
- Reduces the risk of breast and colon cancer
Four lesser-known benefits of walking for women aged 45 years and older:
- Protects against hip fracture
- Improves health-related quality of life, particularly mood
- Helps weight loss and weight maintenance long-term
- Slows the decline mental function from ageing
In this infographic, you’ll find answers to the question, “How much walking is needed to achieve these benefits?” If you find these figures daunting, start small and build up, as any amount of walking is better than doing no physical activity. This includes walking to get from place-to-place and walking for recreation or exercise.
For many of us, our daily total of static sitting time (at work and during leisure-time) is not healthy. Research shows that meeting the current recommendations for moderate to vigorous physical activity may not offset the risks from prolonged static sitting or sedentary behaviour on your skeletal, muscular, and joint health.