Top Advantages of Walking You Didn’t Know

Blogs17 Sep 2025

Not every exercise is complicated, sometimes you can pick up something as simple as walking if you want to boost your health. Walking is a fuss-free yet effective exercise that is increasingly gaining more attention for its plethora of health benefits, especially among those above 40. Many choose walking as it’s a low-impact exercise that doesn’t require any prior training or special equipment. Walking can be the perfect exercise if you lead an inactive lifestyle and want to start with the basics.

This article explores the key health benefits of walking, practical tips for walking the right way, and simple tips to add more steps to your daily routine. Let’s get started.

8 Benefits of Walking For Adults Post 40

Want to improve your health, stay active, and enhance your quality of life? Walking is simple yet powerful way to do it. The daily walking benefits such as improved stamina, stronger bones, better heart health, and sharper focus, make walking an ideal choice for adults after 40. Here are eight reasons why this easy exercise is especially valuable after 40.

1. Lowers the risk of high blood pressure and heart conditions

One of the key walking benefits is better heart health. Daily walking helps regulate blood pressure, improves circulation, and reduces the strain on your cardiovascular system. These positive changes support long-term wellness and make walking a reliable, low impact activity for protecting your heart as you age.

2. Energy Boost

Feeling lethargic or tired? A brisk walk might be the remedy. Walking may increase energy levels in your body and give you more fuel to take on each day. So, before you reach for your daily cup of coffee for a buzz of energy, why don’t you try walking?

3. Helps with Weight Management

Among the many benefits morning walks offer, one of the most valuable is its ability to support weight management. Walking, even at a moderate pace, helps burn calories and reduce body fat, making walking for weight loss truly effective. It is especially helpful for adults with sedentary lifestyles or those unable to take part in high-intensity workouts, offering a safe path to a healthier weight.

4. Improves Mood

Did you know that your daily steps can actually help improve your mental health and well-being? Walking is not just good for your body, but it's great for your mind as well. A 2020 Chinese study found that people who took regular walks had more positive emotional health than those who didn’t walk regularly. They found that the number of walks per week increased the likelihood of better emotional health. So, make sure to never miss your daily walks to keep your body and your mind fit.

5. Strengthen Muscles

Brisk walking works as a full-body activity that strengthens muscles in the legs, waist, and abdomen while also improving endurance. The benefits of walking everyday include stronger core support, better posture, and improved mobility, making it an ideal exercise for adults over 40.

6. Prevent Joint Pain

Walking is a low-impact exercise that helps lubricate the joints, reducing stiffness and pain. It's especially beneficial for individuals suffering from arthritis or those who lead sedentary lifestyles. Regular walking can help keep your joints healthy and pain-free.

7. Help Sleep Quality

Regular walking may even make your sleep quality better . A study done on 59 people with an average age of 49 years found that those who were active during the day and walking regularly slept much better than those who were inactive. We all know that sleeping well is crucial to keep your mind and body away from several health issues, so make sure you get those steps in!

8. Improves Breathing

When you are doing a physical activity such as brisk walking, your heart and lungs are working extra hard to supply oxygen to your muscles and this leads to the strengthening of not just your body but also your heart and lungs. So, you may expect to see improved breathing once you begin to walk consistently.

Walking daily, thus, serves as a holistic exercise, catering to both physical and mental well-being, particularly advantageous to those in their forties and beyond.

How many steps should you take in a day?

While there’s no hard and fast rule for the number of steps you should take, many health organisations and studies suggest that an average of 8,000 steps daily can support better fitness and healthy ageing. The goal is to complete at least 150 minutes of movement a week. And for those with disability or chronic diseases, even 4,400-5,500 daily steps are highly beneficial, showing that walking is good for health at every stage of life.

Tips to Get Started on Walking

Here are some tips to kickstart your walking routine:

Wear Good Quality Shoes:

Investing in good quality, comfortable walking shoes can prevent discomfort and injury. Choose something with a good arch support and a firm heel. You can also pick something that has a cushion for some extra comfort.

Warm-up:

Walk slowly for a few minutes and do a few important stretching exercises to warm up before your walk.

Start Slow:

Begin with a leisurely pace, gradually increasing your speed and distance as your fitness level improves.

Find Time to Walk:

Incorporate walking into your daily routine, whether it’s walking to work, heading to the grocery store, or taking short breaks during the day. Simple habits like using the stairs instead of the lift or parking farther away can increase your steps. These daily walking benefits support stronger and greater energy over time.

Maintain good form:

Keep your head up and don’t look down while walking. Make sure that your back and shoulders are relaxed and upright, not stiff. Swing your arms freely and bend your elbows slightly.

Cool down:

At the end of your walk, slow down and walk for about 10 minutes to cool down. End with some light stretching and you’re done.

How to Create a Walking Routine

Building a consistent routine makes it easier to experience the full walking benefits. Start with 20 minutes a day and gradually increase your pace and distance.

 The advantages of walking increase when it becomes part of your lifestyle, especially if paired with healthy habits like good nutrition and proper sleep hygiene. 

When designed thoughtfully, a routine brings sharper focus and improved energy. For those aiming at walking for weight loss, consistency matters more than intensity. Tracking your steps or setting realistic goals helps sustain motivation and makes walking a valuable part of your everyday health plan.

Tips for staying safe while walking

To enjoy the many health benefits of walking, safety should be a priority. Choose safe, clearly visible routes and wear supportive footwear to reduce strain on joints. Staying hydrated and eating energy giving food before or after your walk can further enhance endurance. 

Remember, walking is good for health, but listening to your body is equally important. Gradually increasing speed avoids injury while allowing you to enjoy the advantages of walking at your own pace.  

If your goal is walking and weight loss, combining safe walking with balanced meals and stress-reducing practices like yoga helps you achieve sustainable results. Practicing these simple steps keeps your routine both effective and safe.

Conclusion

Incorporating walking into your daily routine is a simple yet effective way to promote healthy ageing. The advantages of walking are countless, and the best part is it's free, flexible, and can be done anywhere. Pairing your active lifestyle with nutritious choices like Right Shift’s Millet Masala Oats Veggie Blast, Multimillet Mix, and Jaggery Oats Cookies can make healthy living effortless. Remember, the journey to a healthier you begins with a single step. 

We hope this article helped you understand the advantages of walking daily. You can also explore more such health-related content here on Right Shift . We also have two exciting tools that can help you plan your health journey better. Our health score calculator can assess your current health, and our free meal plans can give you the right meal plan for your preferences and health goals. 

Visit the Shift Shop to explore more wholesome products that support your health journey. With these resources, you can comfortably take the first step towards healthy ageing!

Other Popular Blogs

Can Walking Reduce Belly Fat | Exercise for Heart Health | Healthy Lifestyle Tips & Habits for Midlife | Yoga Benefits for Ageing Adults |