Is it possible that a daily habit exists that will drastically improve your health and quality of life that simple and cheap? If so, why isn’t everyone doing it?

Walk. It sounds simple enough and perhaps that’s why it’s overlooked and undervalued. Let’s explore my top 7 benefits of walking so you can start reaping the rewards ASAP.

1. It boosts brain power

Walking causes Brain Derived Neurotropic Factor (BDNF) to be released. Why does this matter to you? BDNF will help you sort through the challenges of this life. It will give you mental clarity in this age of constant distraction. Struggling to understand a problem you face? Take a walk. Trying to find creativity in a work project? Take a walk. Give yourself an edge in this game of life with a daily habit of walking to allow your mind to find its next level of function and performance.

2. It Enhances digestion

Walking after a meal has been shown to enhance digestion so if you struggle with various gut disorders, a super slow but steady walk will help your stomach sort through the mess of nutrients residing in your belly. IF walking should cause you to be breathless slow it down. Take breaks because if the intensity causes too much blood to be circulated to extremities, your body will slow the digestion process. On the flip side, taking a slow walk prior to a meal can be an effective way to reduce the stress of a long day which in turn preps your tummy to be in a better place to digest and absorb food.

3. It helps to stabilize blood sugar

Piggy backing on benefit 2, a nice slow walk after dinner or a meal will allow the body to steadily bring blood sugar levels back to normal faster. Drastic swings in blood sugar are associated with an increased risk of various causes of death like diabetes and heart disease. So a steady walk after dinner will allow your blood sugar to decline slowly-not sharply and leave you feeling fuller and more satiated in the minutes and hours after a meal.

4. It reduces stress level

Americans are stressed to the max. Anything that we can do to lower stress levels causing circulating cortisol (stress hormone secreted by the adrenal glands) to decrease will prove beneficial. Calm your body. Breath. Breath work protocols like 4-7-8 (calm) or box breathing will only add to this reduction and improvement of stress symptoms like irritability, depression, frustration and more.

5. Mobilization of fatty acids

Want to move some fat off of your body? Then it’s time to get moving! Granted, you cannot move enough to compensate for poor dietary choices, but if your diet is solid this is a next step. While you will not burn more total calories than a HIIT session or CrossFit wod, you will give your body more built-in machinery to tap into fat stores at a higher rate than watching the latest episode of Game of Thrones. IF you want to take this up a notch, do that walk in the morning with some green tea or black coffee followed by some cold exposure (cold shower, contrast shower, or cryotherapy) and watch the fat melt away. Bear in mind though, this is a post on habits so results will not take place after a day or even a week. Consistency over time is key.

6. It improves recovery

DOMS (delayed onset muscle soreness) is real. Who has ever had the embarrassing “I’m not sure my legs can get me off of the toilet” moment? After an aggressive leg day or overdoing it or coming back to training after a hiatus can occasionally be a painful experience. Walking will help circulate blood to all areas of your body and clear some of the waste products that remain in the muscle tissue after a hard workout.

7. Up your mind game

Tip one touched on this but walking can be meditative. Meditation is one of the best ways to develop your mental muscle. Since the beginning of time, cultures around the globe have meditated. This doesn’t make it right or wrong, good or bad, but if you are someone who meditates regularly, you know the benefits it has for you and your life. So while your moving, you can chant or repeat sayings in your mind that build you up and give you a greater sense of confidence and self worth. If you’re outdoors and can look into the forest do it. Stop and admire the beauty. Serenity and tranquility can be found in nature.

By no means is this list exhaustive. Many more benefits are out there but with these 7, hopefully you have reason enough to commit to this daily habit. Take this information and do whatever you like with it but if you take anything away from it, take a walk.

About the author

Bryan Hurst has been in the fitness industry 15 years working in not-for-profit, military, and commercial settings. He received is B.S. in kinesiology in 2008 from Indiana University and has since been on mission to provide health and fitness information that allows his clients to discover the best version of themselves.