Many Canadians walk daily, rain or shine, all year long. From Vancouver’s seawall to the East Coast Trail in St. John’s, Newfoundland, Canadians of all ages include walking as a way to better health. If you want better health and more, don’t overlook the benefits of walking 30 minutes a day. 

Experts generally recommend about 2½  hours of moderate to vigorous activity weekly. A daily 30 minute brisk walk slightly exceeds that recommendation for even more health benefits.  Incorporating a variety of physical activities is part of a healthy lifestyle, and adding walking to any routine provides many benefits.

Physical Health Benefits

Walking is not simply about getting around–it's a journey towards better health. Walking is an inexpensive, convenient, and affordable way to cardio exercise. It’s a low-impact, full-body workout that you can adjust to your current fitness level. Studies show walking has a range of health benefits, including:

  • A lower risk of stroke and heart disease by strengthening the heart and lungs over time. According to the Canadian government, heart disease is the second most common cause of death in Canada. Fortunately, an active lifestyle reduces this risk.
  • Managed weight and healthy weight maintenance. An active lifestyle supports a healthy diet since you burn more calories while exercising. 
  • Walking decreases the risk of other diseases, including diabetes and certain cancers. According to the Canadian Academy of Sport and Exercise Medicine, walking for 150 minutes a week can reduce blood pressure, diabetes, and the risk of other major chronic diseases by as much as 25 to 50%.
  • Improved sleep quality. While researchers aren’t sure why, they’ve found evidence that regular walking means better sleeping.

(Sources: Canadian Centre for Occupational Health and Safety and Readers Digest)

Walking also assists with healthy aging, and may help people remain independent longer, according to researchers at the University of Toronto’s Temerty Faculty of Medicine. Walking outside seems especially beneficial for older adults. Walking builds lower body strength, which is critical in maintaining balance, and walking outdoors provides an easy way to move on uneven surfaces, gaining strength and confidence. 

If these physical benefits aren’t enough to inspire you to lace up your sneakers, consider some of the mental health and social benefits of daily walking: 


Mental Health Benefits

Walking may benefit your mind as well as your body. It's a natural mood booster, releasing endorphins that help reduce stress, anxiety, and feelings of depression.That improved sleep quality from walking means better mental well-being. 

Walking provides a break from daily routines, whether you walk before work, over your break, or in the evening. 

Walking outside may even provide more benefits. Research indicates being outdoors is good for mental health, and walking outdoors provides all kinds of physical and mental benefits. Daily walking can be a form of moving meditation, providing mental clarity and relaxation. A practice in Japan known as 'forest bathing,' where people spend time outside for stress relief, is one some Canadians also enjoy.

In short, the mental health benefits of walking include:

  • Reduced risk of depression
  • Reduced stress
  • Better sleep
  • Improved mood

(Source: Canadian Centre for Occupational Health and Safety)


Social and Lifestyle Benefits of Daily Walking

Walking daily can also improve your social life and overall lifestyle. Of course, these benefits are less tangible than the benefits walking offers for physical and mental health, but still important!

You may feel more confident, which ultimately improves relationships with friends, colleagues, and family. Walking offers the opportunity to connect with others. It can double as a social activity you enjoy with a friend, or even with a group. A walking group is also an easy and inexpensive way to meet new people. 

Finally, your daily walk allows you to explore neighbourhoods and parks, promoting a deeper appreciation for your surroundings and community. Plus, walking is a sustainable and cost-effective mode of transportation for short distances, aligning with a greener lifestyle. 


Easy Ways to Incorporate Walking into Daily Life 

If you’ve been sedentary for a while, you may find it too hard to walk for 30 minutes at a time. That’s okay! Try breaking sessions into three 10-minute walks. For example, 10 minutes in the morning, another 10 minutes at lunch, and finally, once more in the evening. 

To meet recommended exercise guidelines, work your way up to a briskly paced walk. One goal might be a pace of 100 steps per minute. Wondering how many steps are in a 30-minute walk? According to McGill University, walking briskly covers at least 3000 steps per half hour. The exact distance will vary by your stride length and speed. 

Your leg muscles may cramp if you aren’t used to walking. Here are a few tips to help you walk comfortably:

  • Practice stepping heel-to-toe. This technique can reduce the risk of shin splints. Also, be sure to lift the foot with each step so you’re less likely to fall or trip. 
  • Stay well hydrated and, If low blood sugar is a concern, consider packing a banana or a small piece of fruit. 
  • Dress for the weather to avoid getting too hot or too cold. Well-fitting, supportive shoes are also essential. 
  • Take a rest day if you feel pain in your shins or calves or consider another form of exercise like bicycling or swimming. In time, you will build your strength, endurance, and technique. 

Many people enjoy training for a goal – big or small! Running events often include a category for walkers, including a walking event at the GMS Queen City Marathon in our hometown of Regina. Training for an event like this can provide extra motivation to challenge yourself. Best of all, by participating, you join a community of active people who prioritize their physical and mental health.