Surprising benefits of one of the most simple forms of exercise

When it comes to exercise, sometimes simple is best for accessibility and consistency. Not to be overlooked, walking is one of the simplest forms of exercise that provides numerous benefits in the short and long term.

Not only is walking accessible to a wide number of people, but it can also be an effective way to start or maintain an exercise habit—in particular for those who currently exercise very little. Experts highlight the many physical and mental health benefits of walking, and there may be  possible long-term impacts on cognitive health as well.

Short- and long-term health benefits, explained

Karie Zach, MD, a board-certified sports medicine physician at Froedtert & The Medical College of Wisconsin, tells MDLinx that some benefits of walking can be seen quite quickly in the short term. “You don’t need to do it for a year. You’re going to see benefits much sooner,” she says.

In turn, these benefits can lead to additional health improvements and even help patients stop medications, Dr. Zach adds. “I’ve definitely seen patients come off blood pressure meds, cholesterol meds, and even their diabetic meds once they start regular exercise. And that could be as easy as walking,” she says.

And when patients ultimately lose weight through walking and other forms of exercise, Dr. Zach has found that they may actually avoid procedures such as knee surgery that were previously recommended. “I’ve had patients who didn’t have to have surgery anymore,” she commented.

Brain health benefits

In a podcast interview on 10% Happier with Dan Harris, neuroscientist Wendy Suzuki, PhD, shared the brain health benefits of movement: “Moving your body is the most transformative thing that you can do for your brain today.”^[]

“A 10-minute walk has been shown to significantly decrease anxiety and depression levels in people that are not in major depressive disorder,” Dr. Suzuki says. To get further benefits for long-term brain health, though, she says it’s important for patients to get their heart rate up with “aerobic steps”—that is, walking at a faster pace.

Brian Bradley, PT, a sports rehab physical therapist at UW Health, also emphasizes the brain health benefits of walking. Increased oxygenation from walking “slows the progression of cognitive conditions such as dementia, Alzheimer’s, and Parkinson’s,” he says.^[]

Along with a faster pace, “increased speed does increase intensity and with the increase in intensity comes the release of endorphins, which are beneficial for pain relief and increasing overall mood,” Bradley adds.

Start slow

As with any habit-building effort, small, consistent actions are often the most sustainable. “I always tell people to start very slow and then slowly progress as they go,” Dr. Zach advises.

“Many can benefit from a comfortably paced walk performed consistently, and once a routine is established, adding intensity,” says Bradley.