There are many reasons why we don’t want to workout: sometimes it’s the scorching heat, sometimes it’s our busy schedule, or sometimes we simply don’t feel like doing it. However, this doesn’t mean that we should ignore our health whenever we don’t feel like sweating it out or lifting heavy weights.

In such cases, taking a short walk can be very beneficial.

But does walking actually help, and how many steps is ideal?

We asked the experts.

Why is walking important for your body?

“Walking is, frankly, the most basic exercise. It can be done almost anywhere, it’s free, and doesn’t require fancy equipment,” says Kamala Bharadwaj, yoga expert at Kshemavana, a luxury wellness retreat in Nelemangala, Bengaluru.

Experts believe that simply walking has many benefits, more than you might think. Let’s take a look at these benefits.

Let’s first look at how walking affects different parts of your body (as Multifit head trainer Kate Austin tells us):

Heart

• Regular walking reduces the risk of heart disease, stroke, and coronary artery disease by improving blood circulation and overall heart health.
• Kate also mentions a study published in the British Journal of Sports Medicine, which found that people who walked at least 150 minutes per week had a 31% lower risk of developing heart disease.

Brain

• Kate cites a 2015 study that said walking increases cognitive function, memory, and creativity, as well as reducing the risk of dementia and Alzheimer’s disease.

liver

• By promoting better blood flow and overall metabolic function, walking may improve liver health and reduce the risk of fatty liver disease.

Joint

• Kamala says that contrary to popular belief, walking is beneficial for joints and also improves their health by keeping them lubricated and strong.

What are the other benefits?

Apart from your internal body, walking has other benefits too.

Kamala says walking strengthens bones, improves balance and helps control weight — all things that are important for maintaining an active lifestyle as you age.

She adds that a kind of “mental clarity” can be achieved through walking.

She adds, “Walking improves mood, boosts creativity, and sharpens memory because it increases blood flow to the brain. Studies show that it improves your mood and helps fight stress and anxiety.”

She further adds that walking improves the quality of sleep, which makes us wake up feeling refreshed and energetic.

Spurthi S, fitness expert at Cult, Bengaluru, Karnataka, says walking helps burn calories and doing it regularly can increase the body’s overall calorie expenditure.

What is the ideal number of steps?

How many steps should you walk each day?

Is it a 5K or a 10K? Or a marathon? The internet will give you all sorts of figures, but experts like Kamala say at least 30 minutes of brisk walking is a must.

Spoorthi agrees, adding that while ideal targets depend on each individual’s current activity level and goals, “at least 30 minutes of walking would be a good start for most people.”

“As far as steps are concerned, studies show that increasing the number of steps (at least 6000-8000 steps per day) results in an increase in mortality. But the most important thing is that you should aim to be more active than you currently are,” says Spurthi.

Walking vs. Exercising

We’ve talked about the benefits of walking, but does that mean you can replace your tough workout with walking?

According to experts, for someone who is just starting to exercise, or someone who leads a sedentary lifestyle, walking can be a great start towards building a healthier lifestyle.

However, both the physical activities have different effects on your body.

Kate says that while comprehensive workout regimes offer additional benefits such as building muscle and high-intensity calorie burning, walking is an excellent foundation for overall health and wellness.

“Walking is accessible, low-impact and sustainable, making it suitable for people of all ages and fitness levels. Walking isn’t just a walk in the park – it’s a powerful form of exercise that has far-reaching benefits for the body, mind and spirit,” adds Kate.