What happens when I walk every morning? Experts weigh in

Fitness

By David Landsel

Take a walk, pal.

From the 12-3-30 workout — a TikTok girlie fave — to complex menstrual cycle-syncing exercise plans, there’s no shortage of fashionable fitness regimes competing to get you into shape in the coming new year.

But, experts say, don’t overlook the basics — as in, a good, old-fashioned walk around the block.

“Walking is one of the easiest, most affordable, and most effective types of physical activity that humans can do,” Mayo Clinic cardiologist Francisco López-Jiménez told Vogue.com.

Best of all, you don’t need someone to make a TikTok video to teach you how — a pair of decent shoes will do.

The benefits of a morning walk

According to Vogue.com, one of the most Googled questions, ever, is: “What happens when I walk every morning?”

Good things, say those in the know.

“Walking every morning reduces the risk of heart disease, lowers blood pressure and LDL (the “bad” cholesterol), and strengthens the heart,” Dalia McCoy, family medicine specialist at Cleveland Clinic said. “Walking helps the heart be more efficient. As your fitness improves, your heart becomes more effective with each pump you perform for that type of exercise.” 

Other benefits, McCoy told a reporter — reducing stress, aiding in weight loss and boosting your immune system, without taxing your joints too much, seeing as walking is what’s referred to as a low-impact exercise. And then there are the even greater benefits, such as reducing your cancer risk.

“Several studies show that doing two-and-a-half to five hours of moderate-intensity exercise per week, such as walking, can help reduce the risk of certain cancers such as colon, breast, endometrial, kidney, liver, multiple myeloma, and non-Hodgkin’s lymphoma,” McCoy said.

The best times to go for a walk

Another popular question is, “When is the best time to go for a walk?”

There really is no ideal time, McCoy said, but the doctor did favor evenings, as exercise can help with sleep quality.

“If we can choose, sunrise and sunset have some extra benefits,” biologist and scientist Tamara Pazos explained.

“This will align with the circadian rhythms in the rest of the body’s organs. Our entire body functions in a rhythmic manner according to our routine, keeping us active during daylight hours and relaxing to allow a good rest at night,” Pazos said.

Walking to improve your mental health

The negative mental and physical impacts experienced by deskbound workers are widely documented — a brisk stroll at any time of day can be a big boost, starting with the fact that it gets your endorphins going.

“Walking can help, because it increases your heart rate, reduces your stress levels, and reduces your chances of developing further diseases such as stroke, broken heart syndrome, or cardiomyopathy,” said McCoy.

How many steps is enough steps?

Everyone wants to know how many steps they should be taking daily. Well, that depends on the person, doctors say.

“If you’re between 25 and 30, walking 6,000 steps a day is probably too little, while for an 85-year-old person, walking 5,000 steps is fantastic,” López-Jiménez said. “The important thing is that walking is part of your daily routine. Take the stairs, walk the dog, or park your car away from the store entrance.”

All you need is 15-20 minutes a day.

Can going for a walk help your blood sugar?

“Blood sugar levels change throughout the day, from high to low, as our bodies try to control the amount of insulin we need. Our goal is to try to keep those blood sugar levels constant, which can help us avoid feeling thirsty and tired after eating,” McCoy said.

One way to do that? A short walk after you eat.

“Even people who have diabetes may notice that their blood sugar levels are more stable,” McCoy noted. 

“When sugar circulates through the blood, it is transported to the cells to be used as energy. If there is no energy demand from the cells, this sugar can remain circulating in the blood,” Pazos said. “However, while on a walk, we are generating a demand for energy that will introduce that sugar into the cells.”