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How walking can improve your health

Two older woman walking in winter

There's no doubt that keeping active is good for our health. But that doesn't necessarily mean that you have to start spending every day at the gym. You might be surprised by the number of health benefits that are associated with getting out for a brisk walk.

7 ways walking can boost your health

1. Walking helps with weight loss

Taking regular exercise is especially important as we get older and our metabolism slows down, making us more likely to put on weight.

The only way to lose weight is to use up more energy that we take in, and a daily walk can help to burn off some of those calories.

The number of people who are overweight or obese is rising. The latest Health Survey for England (2014) showed the following groups as overweight or obese:

  • 78% of men aged 65 to 74
  • 80% of men aged 75 to 84
  • Over 70% of women aged 65 to 84.

2. Brisk walking helps to keep the heart strong

According to the British Heart Foundation, over 1 in 7 men and nearly 1 in 10 women die from coronary heart disease (CHD) in the UK. However, people who are physically active are at lower risk of CHD.

Brisk walking can help to keep your heart strong by increasing your heart rate. It can also reduce your risk of heart disease and high blood pressure in the long-term.

High blood pressure is also a key risk factor for stroke, which usually affects people over the age of 65. Some communities are also at higher risk from heart disease. For example, people of South Asian origin are at particular risk of CHD. Experts think this is because of diet and lifestyle.

3. Physical exercise reduces your risk of developing cancer

According to Cancer Research UK, cancer causes more than 1 in 4 of all deaths in the UK. Physical activity can reduce your risk of developing some cancers, including breast, bowel and womb cancer.

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4. Walking also reduces your risk of developing type-2 diabetes

There are 3.9 million people living with diabetes in the UK in 2015. Most of these cases are Type 2 diabetes, which is more likely to affect adults and those who are overweight or obese.

People in some communities are more likely to have diabetes than others. For example, people of south Asian descent can be up to 6 times more likely to have diabetes than the general population. African-Caribbean, Black African, and Chinese people are also more at risk.

However, you can reduce your risk of developing Type 2 diabetes with regular exercise and a healthy diet.

5. Walking can help strengthen your bones

Walking can help to strengthen bones, helping to prevent the onset of osteoporosis, which makes bones brittle and more likely to break.

According to the National Osteoporosis Society, 1 in 2 women and 1 in 5 men over the age of 50 will break a bone largely due to osteoporosis during their lifetime. 

6. Walking will improve your mood and mental wellbeing

Regular exercise will improve your mood and increase feelings of wellbeing - and it can even help to relieve depression. Being outside in the fresh air has been linked to better mental wellbeing and reduced stress.

Walking can also be a social activity when done in a group or with friends, so it can help to tackle feelings of isolation or loneliness.

7. Being physically active can reduce your risk of developing dementia

It is now thought that being physically active and leading a healthy lifestyle could reduce the risk of developing dementia.

Exercise is also beneficial for the wellbeing of people with dementia. It can lead to improved strength and flexibility, better sleep, and some studies suggest it may improve memory and slow mental decline.

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Further information


Our Information guides are short and easy to digest, giving a comprehensive overview of the relevant topic. Factsheets are longer with more detail, and are aimed at professionals.

You can download other guides in our series from publications

For more information: Call Age UK Advice: 0800 678 1174

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