Walking is one of the easiest and best forms of exercise. There’s nothing like getting outside for a walk to lift your spirits when you’re having a bad day. Today’s post looks at some of the physical and mental health benefits of walking.

Weather permitting, I try to get outside for a walk every day for at least 20 to 30 minutes. I inherited my love of walking from my Mum. She has always been a walker. Even at age 90, people tell me they see her marching around town at a brisk pace. I’m pretty sure it’s what keeps her young.  

This post was originally published in May 2020 and updated in March 2023.

Health benefits of walking

Study after study tell us about the physical and mental health benefits of walking. There are dozens of health benefits, but here are six of my favourites:

1. Walking improves mood and reduces stress. Like other forms of exercise, walking releases endorphins. These feel-good neurochemicals promote an overall sense of wellbeing. 
2. A 2014 study by Stanford University showed that walking boosts creativity. In one of the experiments, a person walking, whether indoors or outdoors, produced twice as many creative responses as someone who was sitting down.
3. Walking can also enhance your energy levels by helping you get better sleep. As little as 10 minutes of daily walking can improve the quality of your sleep, according to the Centers for Disease Control and Prevention.
4. Walking reduces the risk of disease. A report by Canadian Academy of Sport and Exercise Medicine tells us that moderate walking for 150 minutes a week can reduce the risk of many major chronic diseases by 25 to 50 percent. And a study by the Journal of Clinical Oncology showed that a brisk walk of 20 minutes or more each day is linked to a lower risk of seven types of cancer.
5. As we age, walking can reduce the risk of Alzheimer’s and slow down age-related memory loss. 
6. Going for a stroll with other people is a great way to build social connections. Another study by Stanford Medicine showed that strong social connection leads to a 50% increase in longevity. So, get a few friends together and start walking!

I could go on, but I think you get the picture. Walking is good for you! And, in addition to all these benefits, it’s fun, free and doesn’t require any special equipment other than a pair of sneakers.

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Sights and sounds from my walks

We are fortunate to have a network of walking trails throughout our city in Kitchener, Ontario. During the week, I usually get out for a lunchtime walk. It gives me renewed energy to tackle the afternoon ahead. Without a doubt though, my favourite walks are in the early morning on the weekend when there are fewer people out and things are quieter and more peaceful.

Many people wear headphones and listen to music when they walk. Although I love music, I prefer listening to the sounds of nature. There’s no better music than the birds singing in the morning.

Here are some sights and sounds from my walks through our neighbourhood trails.

Seeing local pets on my walks always makes me smile. I saw this fellow prowling around in the woods one day. He very kindly posed for a picture before scurrying away.

Usually, no matter what route I take, I pass by the pond. I always pause to look at the wildlife. I see Canada Geese and ducks pretty much every day. The pond is full of large goldfish, so I sometimes see the Great Blue Heron stalking his prey. On occasion, I catch a glimpse of turtles sunning themselves on the rocks.

This next image is a place we call Stonehenge. It’s at the top of a hill so there’s a great view of the neighbourhood. It’s a fantastic place to watch the sunset.

Feeling connected with other people

It’s a sad statement that we often don’t interact with our neighbours these days. Getting out for a walk is a great way to connect with people in your community. Everyone has a smile or a wave. And people walking their dogs are always willing to stop and chat for a minute or two.

In the early days of the pandemic, as my daughter Colleen and I were walking along the trail, we saw two colourful painted rocks with the messages “Be Strong” and “You Rock”. When we went back a day or two later, two more rocks had been added to the group. I hope whoever painted them knows how much these messages made our day.

Hoping for many more years of walking

With all the physical and mental health benefits of walking, I hope I’m able to follow in my mother’s footsteps and stay healthy and active into my 90’s.

What are your favourite sights and sounds from your walks? Tell us below.