The Benefits of Walking Daily

by Ashley Kim

After a year of closed gyms and exercise facilities, it’s become even more challenging to be physically active. Yet there are many ways to get back into your fitness groove. One of the most powerful and easy ways to get that daily exercise is by simply walking. There are several physical and mental benefits of walking daily if you establish this activity as a routine. This article will address the benefits of walking and ways to spice up your daily exercise routine during quarantine.

About Walking

Walking can be an activity that is just as effective of a workout as running. Physical activity does not have to be vigorous in order to improve health. Walking is a low impact activity that is accessible to people of all ages, does not require any equipment, and can be done at any time of the day. [1] All you really need is a good pair of walking shoes and a place to walk around!

Health Benefits of Walking

Walking offers numerous health benefits to people of all ages and can even prevent certain diseases and prolong your life. Even just 30 minutes of walking can increase cardiovascular fitness, reduce body fat, strengthen bones, and more. Here are the physical and mental benefits of walking daily:

See also  Preparing for Any Exercise Obstacle — Total Wellness

Improves mood

Walking can boost your mental health. A recent study has found that walking can improve self-esteem, mood, and sleep quality as well as reduce stress and anxiety. Walking also boosts the energy in your system by increasing oxygen flow throughout your body. Walking can also help you clear your head and improve creative thinking. [2]

Cardiovascular health

The energy used in walking can reduce risk for high blood pressure and heart disease by around 19 percent. Walking improves your cholesterol levels and blood sugar levels. A walking routine can also lower risk for stroke and diabetes. [3]

Burns calories

Walking helps burn calories, which can also help lose or maintain weight. The amount of calories you burn walking can depend on different factors such as your weight, walking speed, and the distance you walked. By walking, you can burn 100 to 300 calories in 30 minutes and keep your weight under control. [2]

Adding Variety

Walking can also be fun and there are many ways to make the activity a more enjoyable part of your life; exercise does not have to be a chore and can instead be something to look forward to everyday. It is important to keep your walking routine fresh so you can find motivation to walk everyday. Here are some tips to make your daily walk more interesting:

Tip #1: Finding new locations

You might find yourself bored if you walk around the same blocks every day. Perhaps drive to a new location like a nearby park, viewpoint or reserve, or a different neighborhood. You can also try walking on different surfaces that make your walk more challenging and engaging. Another idea is to walk your normal route backward.

See also  How to Properly Clean Your Ears — Total Wellness

Tip #2: Listening during walks

You can listen to podcasts, music, or audiobooks to make your workout more interesting. There are several podcasts out there that can suit your interests. Creating a playlist for your walks can help you stay motivated and even walk at a faster pace or at a regular rhythm.

Tip #3: Walking with others, or your dog

Try walking with a friend or a group. By having walking buddies, you can help each other stay motivated and keep each other accountable on your daily walking routines. You would have someone to talk to during your walks and can explore new areas together. You can also consider walking with your family if you are not inclined to exercise with individuals from outside your household during quarantine. With the ample time it provides to communicate, walking can be a great bonding opportunity. By walking with others, you can transform your exercise routine into an exciting social activity. You could also FaceTime or video call your friends while walking to create a virtual “walk hangout”.

The Bottom Line

Walking is an excellent method to get your blood flowing during quarantine. There are multiple health benefits to walking, and you can make it an exciting activity by shaking it up with the tips provided.


  1. “Walking for good health.” (2015).
  2. “What Are the Benefits of Walking?” (2018).
  3. “Physical exercise as therapy to fight against the mental and physical consequences of COVID-19 quarantine: Special focus in older people.” (2020).
See also  Memory Power - Total Wellness

FeaturedJan 23, 2021Ashley KimJan 23, 2021

Ashley joined the Total Wellness Magazine writing team in September 2020. She is passionate about health awareness. In her free time, she enjoys doodling, traveling, and discovering new cafés.

Jan 23, 2021

more in move well

FeaturedOct 21, 2021The Benefits of Walking DailyOct 21, 2021Oct 21, 2021Sep 15, 2021Running into a CommunitySep 15, 2021Sep 15, 2021Dec 7, 2020 Building Fitness Habits Made Easy Dec 7, 2020Dec 7, 2020Dec 1, 20207 Stretches to Make Your Spine Smile Dec 1, 2020Dec 1, 2020Nov 2, 2020HIIT These Workouts During QuarantineNov 2, 2020Nov 2, 2020Move WellTotal WellnessOctober 21, 2021Ashley Kim, walking, ucla, ucla college, ucla health org, ucla college hacks, exercise, Exercise, ucla exercise, outdoor, outdoors, outdoor workout, outdoor exerciseFacebook0TwitterLinkedIn0RedditTumblrPinterest00 LikesPrevious

How Music Keeps Us Connected to Ourselves and to Each Other

Mind WellTotal WellnessNovember 2, 2021Jenny Long, music, sound therapy, ucla, ucla college, ucla swc, swc, student wellness commission, UCLA student wellness commission, total wellness, total wellness magazine, ucla total wellness, ucla total wellness magazine, college student, college health, self-expression, mood, mood boost, energy, mental health, emotions, emotion, emotional well-being, emotional health, mood regulation, music therapy, iso-principle, community health, acapella, slam at ucla, ucla learning centers on the hill, awechords, amy choi, healthy togetherNext

Fostering Health through Community Gardening

Be WellTotal WellnessSeptember 27, 2021Fiona Osborn, health, healthy together, total wellness, total wellness magazine, ucla total wellness, ucla total wellness magazine, Farm LA, Emily Gleicher, nonprofit, Los Angeles, community garden, community gardening, community gardens, garden, gardener, gardening, garden care, at-home garden, farm, farming, ucla college, college health, ucla student, swc, ucla swc, ucla club, community wellness, lima beans, soil, community health, mental health, nature, greenspace

Related Content:

Go up