Benefits of Walking

Physical Benefits

Regular walking can bring about the following benefits

  • Assists in weight management
  • Improves co-ordination and balance
  • Increases joint mobility and builds bone strength
  • Strengthens and tones muscles
  • Improves circulation ad heart health
  • Aids digestion
  • Can improve various health conditions

Walking at a brisk pace for at least 30 mins each day has some extra benefits

  • Reduces the risk of coronary heart disease
  • Prevents and controls management of diabetes
  • Reduces and controls blood pressure
  • Reduces the risk of stroke and certain cancers
  • Reduces and manages obesity
  • Maintains mobility and independent living
  • Enhances and protects brain function
  • Eases and manages pain from arthritis

Mental Benefits

Walking also has a number of mental health benefits

  • Improves confidence and self esteem
  • Improves mood and reduces anxiety
  • A great way to de-stress and re-energise
  • Relieves depressive symptoms

Social Benefits

Meet new people and make new friends

How to get the most benefits from being active

The National Guideline for Physical Activity states that for healthy benefits adults should engage in:

At least 30 minutes a day of moderate intensity activity on 5 days a week (of accumulate 150 minutes a week).

30 minutes a day

Work towards establishing a regular pattern of activity until you are active for 30 minutes at least 5 days a week for 150 minutes a week.

Moderate Activity

This will cause your heart rate to beat a little faster, make you breathe a little deeper & faster and raise your temperature to warm or slightly sweating.


Means you don’t have to do all of your activity at once.  Short bouts done regularly throughout the day are quite effective, keeping them to a minimum of 10 minutes is best.