The seven health benefits of a daily walk

Telegraph

6 days ago

'Ten thousand steps a day.' It has become almost a religious mantra for anyone embarking on walking as an exercise routine. But you don't need to adhere to this to feel the benefits of getting outside and stretching your legs.
And this magic number has less scientific value than you'd think. It dates back to a Japanese marketing campaign from the 1960s designed to promote a commercial pedometer – and for some reason it has stuck, making us feel guilty for not hitting this made-up target ever since.
Britain's leading walking charity, Ramblers, says the benefits of walking little and often are not to be sniffed at. 'Walking in the great outdoors is one of the most effective things we can do to improve our health and wellbeing,' says George Salmon, a spokesperson for the charity. 'Even a short stroll around your local park can make a drastic difference.'
A growing body of scientific evidence supports this. If you're among the 60 per cent of people who suffer from back pain it might well be time to put your best foot forward. Walking for 30 minutes five times a week can help ward off back pain, according to a new study. The research found that people with lower back pain who took regular strolls remained pain-free for twice as long as those who did not follow a regular walking programme.
And if that isn't enough to persuade you to rise from your deskright this moment and go for a stroll, then perhaps the following will spur you into action...
Benefits of walking
How far should you walk?
Walking faster vs walking longer
What to wear when walking
Tips on getting started
Staying motivated
FAQs
Seven health benefits of walking
Walking can have the following benefits:
1. Burns calories
It burns calories and contributes to weight loss – but just how many calories does walking burn? It all depends on your:
Age
Weight
Height
Gender
Walking speed
An average 180lb person roughly burns around 100 calories walking one mile at a brisk pace. Increase the pace to vigorous and that figure rises to 130 calories. By accelerating and decelerating the pace of your walking, you can burn even more.
A study by engineering researchers at the Ohio State University discovered that mixing up the speed of your walking (which is natural when you're outdoors) can burn up to 20 per cent more calories compared to going at a steady pace (which would most likely be on a treadmill).
'Walking at any speed costs some energy, but when you're changing the speed, you're pressing the gas pedal, so to speak,' explained the study's lead author, Nidhi Seethapathi. 'Changing the kinetic energy of the person requires more work from the legs and that process certainly burns more energy.'