Improved cardiovascular and cardiorespiratory fitness
Simply put, walking helps both your heart and your lungs become more efficient organs due to the increased demand.
Reduction in the risk of heart disease and stroke
Side effects from high blood pressure (hypertension), high cholesterol and diabetes can all be mitigated by regular walking.
Not only does walking help with weight loss due to calories burned, but it also counteracts the effects of weight-promoting genes, lowers blood sugar and suppresses appetite.
Strengthens bones, joints and muscles
Your heart and lungs aren’t the only things getting a workout when you walk. Walking strengthens your musculoskeletal system as well, due to the repetitive impact on your body. Think about every single step you take outside as the same thing as doing one repetition in the gym. Not only does walking strengthen your joints, but it can also help alleviate existing joint pain by stimulating the production of lubricants and strengthening the muscles around the joint.
Boosts immune system
Walking increases the amount of white blood cells circulating in your system, which are the ones responsible for fighting off illnesses. A study of 1,000 men and women found that those who walked at least 20 minutes a day for at least five days a week were 43 percent less likely to get sick than their sedentary counterparts, and, if they did fall ill, it was typically for a shorter duration with milder symptoms.