It sounds so simple doesn’t it – too simple maybe. We think that because it’s not the latest trend, and it isn’t all over social media, or that we don’t have to pay for it, that it isn’t relevant. But repeatedly you will hear health professionals saying, ‘Get out for a daily walk’. As a Trauma Therapist, helping clients who are experiencing Post Traumatic Stress, our work starts with emotional regulation, and walking regularly is a great way to do this. The benefits are huge and if you can build regular walks into your routine, you will notice a difference. So, how does it help exactly?
Key Health Benefits of Walking
Cardiovascular & Longevity Benefits
- Lowers your risk of early death — even 11 minutes a day of brisk walking helps. Walking just 3,967 steps per day is associated with a lower risk of death (according to a large global study of 226,889 people across 17 countries).
- Reduces your risk of heart disease, stroke, high blood pressure, and some cancers.
- Improves your overall cardiovascular fitness.
Mental & Emotional Wellbeing
- Boosts your mood through increased serotonin, dopamine, and endorphins.
- Reduces your stress levels and anxiety - bonus points for walking in nature!
- Supports your brain function and memory by increasing blood flow.
Sleep & Energy
- Helps regulate your body clock, especially morning walks in natural light.
- Improves the quality and duration of your sleep.
- Increases your energy levels and alertness through the day.
Muscles, Bones & Mobility
- Strengthens your bones (weight‑bearing exercise) and slows age‑related bone loss (menopausal ladies take note!).
- Improves your balance and coordination, reducing fall risk.
- Eases stiffness in hips, legs, and lower back, important if your work involves sitting for long periods of time.
Weight & Metabolic Health
- Helps you to maintain a healthy weight and reduce body fat.
- Supports prevention or management of type 2 diabetes.
- Brisk or interval walking increases calorie burn.
Immune System
- Regular walking strengthens your immune function and resilience.
How Much Walking Makes a Difference?
Consistency is key when forming any new habit - even 10 minutes a day has measurable benefits. As you build fitness and confidence, try increasing this to at least 30 minutes per day.
Try to build up to a brisk pace where you can hold a conversation.
More frequent, faster, or longer walks will see you have improved results.
Want to Make It More Enjoyable?
Walk in nature for a bigger mood lift.
Listen to music or podcasts.
Vary your routes — parks, riversides, heritage trails.
Walk with a friend or after dinner for habit‑building.
I recommend walking to all my clients and it works, there is so much evidence to prove this. I know this from personal experience too - my daily walks (numerous as I have 2 dogs!) allow me the mental space to set myself up for the day, to reflect, to be fully present and to stay emotionally regulated. Often, I start a walk with a head that is buzzing with thoughts – some helpful, some distinctly unhelpful. By the end of a walk, my thoughts have levelled out, they are quieter and I can see a way through whatever was troubling me.
There are different opinions about how long at takes to form a new habit – anything from 30 days to 90 days. Could you set yourself a goal – walking for 30 minutes 3 times a week for a month – make it achievable. Once you grow to love it, you could join a walking group and explore new places that you wouldn’t visit on your own. Your daily commitment to walking could lead you to many new experiences and opportunities for friendship. If you are near to me, in the beautiful Scottish Borders, come along to my Walking Talking Group sessions or individual Ecotherapy sessions. Check out my website for further details: