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Walk With Us! | Overview | Health Benefits | Rainy Day Plan | Promotional Materials
Health Benefits of Walking
More than 60 percent of all adults in the United States do not engage in the recommended amount of physical activity. This lack of regular physical exercise can lead to illness and chronic diseases down the road. Regular, brisk walking is one of the simplest and safest forms of physical exercise. A regular walking program can help control weight, condition the heart and lungs, strengthen bones, and help you take the first step to a healthier future.
Key Facts, National Statistics
- When done briskly on a regular basis, walking can have many positive impacts on health, including:
- Decreasing the risk of a heart attack – Walking helps lower low-density lipoprotein (LDL) cholesterol ("bad" cholesterol) and raise high-density lipoprotein (HDL) cholesterol ("good" cholesterol). Regular exercise can also help keep your blood pressure in check, and reduces your risk of blood clots and irregular heartbeats. (Mayo Foundation for Medical Education and Research, "Walking for Fitness, Taking Steps in the Right Direction," December 19, 2002.)
- Reducing the risk of developing type 2 diabetes – For individuals with type 2 diabetes, regular exercise may help decrease the amount of insulin or other medications needed to control their condition. (Mayo Foundation for Medical Education and Research, "Walking for Fitness, Taking Steps in the Right Direction," December 19, 2002.)
- Helping to control weight – Taking a brisk, one-hour walk burns approximately 400 calories for the average person. (Mayo Foundation for Medical Education and Research, "Walking for Fitness, Taking Steps in the Right Direction," December 19, 2002.)
- Improving muscle tone – Walking leads to lean, toned muscles, and keeps bones and joints in shape, minimizing the effects of osteoporosis and arthritis. (Mayo Foundation for Medical Education and Research, "Walking for Fitness, Taking Steps in the Right Direction," December 19, 2002.)
- Walking burns approximately the same amount of calories per mile as does running. For example, walking briskly for one mile in 15 minutes burns about the same number of calories as jogging an equal distance in 8.5 minutes. (President’s Council on Physical Fitness and Sports.)
- In weight-bearing activities like walking, heavier individuals will burn more calories than lighter persons. For example, studies show that a 110-pound person burns about half as many calories as a 216-pound person walking at the same pace for the same distance. (President’s Council on Physical Fitness and Sports.)
- Recent studies show that there are residual benefits to vigorous exercise. For a period of time after a dynamic workout, such as brisk walking, metabolism remains elevated above normal, which results in additional calories burned. (President’s Council on Physical Fitness and Sports.)
- Obesity increases a person’s risk for negative health consequences, and affects more people than does smoking or heavy drinking. Approximately 23 percent of Americans are obese and another 36 percent are overweight. By contrast, 6 percent are heavy drinkers and 19 percent are daily smokers. (Rand Health, "The Effects of Obesity, Smoking and Problem Drinking on Chronic Medical Problems and Health Care Costs,” R. Strum, February 2002.)
- Going for a walk is a great way to reduce stress and promote an overall sense of wellness. Regular walking can reduce feelings of depression and anxiety as well. (Mayo Foundation for Medical Education and Research, December 2002.)
- Physical inactivity can lead to chronic diseases and conditions like heart disease, stroke, colon cancer, diabetes, obesity, arthritis and osteoporosis. Healthcare costs related to these conditions total more than $600 billion nationally. (U.S. Department of Health and Human Services, “Physical Activity Fundamental to Preventing Disease,” 2002.)
- Obesity is costing more than smoking, drinking or poverty. Obesity is associated with a 36 percent increase in health spending, more than smoking (21%) and drinking (14%). (Rand Health, "The Effects of Obesity, Smoking and Problem Drinking on Chronic Medical Problems and Health Care Costs,” R. Strum, February 2002.)
- Obese individuals spend 77 percent more on medications. Only aging has a greater effect on medication spending. (Rand Health, "The Effects of Obesity, Smoking and Problem Drinking on Chronic Medical Problems and Health Care Costs,” R. Strum, February 2002.)
- Obese individuals suffer from a 67 percent increase in chronic diseases, higher than smoking (25%), drinking (12%) or poverty (58%). (Rand Health, "The Effects of Obesity, Smoking and Problem Drinking on Chronic Medical Problems and Health Care Costs,” R. Strum, February 2002.)
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