5 reasons why walking is so healthy
Why walking is a real health elixir
Do you know the feeling of being empty or stressed inside - and suddenly a walk seems like a little rescue? Perhaps you feel your breathing deepen after just a few steps. Your head becomes clearer. And somehow everything seems a little lighter again.
Walking is much more than just a leisure activity. It is one of the most effective, natural and underestimated ways to get your body and mind moving. And the best thing is: it costs nothing, can be done anywhere - and starts right where you are.
In this article, you will find out what five specific health benefits walking has for you - scientifically proven and explained in a practical way. Because change doesn't start with a marathon. It starts with a single step.
1. walking improves heart health and reduces the risk of cardiovascular disease
Cardiovascular disease is one of the most common causes of death worldwide - and there is a simple way to prevent it: regular walking.
Studies by Harvard Medical School show that a daily walk can significantly reduce the risk of heart attack and stroke. Just 30 minutes of brisk walking a day is enough to:
lower blood pressure
improve blood circulation
regulate the heart rate
and positively influence the cholesterol level
What does that mean for you in concrete terms? Every walk is a gift to your heart. And the more regularly you do it, the more you strengthen the organ that carries you through life.
Impulse: How about starting your day with a walk instead of emails - and meeting your heart first?
2. walking strengthens your immune system in a natural way
Your immune system is like an inner protective shield. And this shield can be trained - not only with vitamins, but especially with exercise.
Studies show: People who go for regular walks activate their natural defenses.
Moderate physical activity...
promotes the production of natural killer cells (important immune cells)
Reduces chronic inflammatory processes
balances the stress hormone cortisol, which weakens the immune system when overloaded
According to the Swiss Federal Office of Public Health, regular exercise leads to an increased immune response, especially in times of infection and high stress.
So you don't have to be a top athlete to boost your immune system. A daily walk of 20-40 minutes can make all the difference.
Impulse: When could you take time today to give your immune system a portion of fresh air and exercise?
3. walking reduces stress, anxiety and depressive moods
Do you feel under pressure inside or trapped in a carousel of thoughts? A walk can be a real "mental reset".
The science is clear: even a short walk - especially in nature - has been proven to reduce stress levels, improve mood and alleviate depressive symptoms.
Why? When walking...
Cortisol (stress hormone) lowered
Serotonin and endorphins are released (the "feel-good hormones")
cognitive control is strengthened - you get out of your ruminations
A systematic review and meta-analysis shows that walks in nature effectively improve mental health and have a positive effect on depression and anxiety.
Impulse: How would your day change the next time you feel stressed - and instead of withdrawing, go out and get moving?
4. walking supports healthy joints, stimulates the metabolism and helps you lose weight
When it comes to exercise and weight management, many people first think of sweaty workouts. But walking in particular offers a gentle yet effective way to boost your physical fitness - without overtaxing your body.
Joint-friendly full body workout
Walking activates over 200 muscles - and is particularly easy on the joints. That's why walking is also ideal for people who are overweight or have joint problems such as osteoarthritis. The steady movement...
Promotes blood circulation in the joints
stabilizes the muscles around the knees, hips and back
can even relieve pain with regular use
Stimulate metabolism & reduce weight
At the same time, walking is a real booster for your metabolism: according to studies, just 30-60 minutes of brisk walking a day can increase your basal metabolic rate and thus contribute to sustainable weight regulation. It improves insulin sensitivity, lowers blood sugar levels and helps to reduce abdominal fat - an important factor in the prevention of type 2 diabetes.
A study shows that longer walking at low speed initially leads to greater total fat loss than shorter walking at higher speed.
Impulse: Who says you always need your gym indoors? Perhaps your "training plan" could simply start with a regular walk every morning or evening.
5. walking promotes mindfulness and strengthens your self-awareness
In a world full of stimuli, to-dos and constant digital accessibility, many people lose their sense of self and going for a walk can be an effective antidote - a way back to your own center.
Especially when you consciously combine walking with mindfulness, the quality of your movement changes:
You begin to perceive your body again
You sense what is happening emotionally
You perceive your environment more intensely - sounds, light, air, smells
A study shows that mindful walking improves sleep quality, mood and mindfulness. The results suggest that mindful walking in nature has positive effects on mental well-being.
Impulse: What if your next walk wasn't to reach a goal - but simply to get back to yourself?
How often and for how long should you go for a walk?
The World Health Organization (WHO) recommends that adults get at least 150 minutes of moderate exercise per week - the equivalent of about 30 minutes of walking over five days.
But even smaller units bring measurable benefits. Even a 10-15 minute walk after a meal helps to regulate blood sugar and aid digestion.
Practical tip: Take advantage of "natural opportunities" - simply walk to work, to the supermarket or to make a phone call. This will increase your step count in passing - and you will build up exercise as a lifestyle, not as a compulsory program.
5 tips for integrating walking into your everyday life
Change often doesn't start with a huge decision, but with small, consistent decisions in everyday life. Walking is a great way to integrate it into your life - even if you have little time or motivation. Here are five simple ideas that can get you moving:
Walking instead of scrolling
Swap 15 minutes of social media for 15 minutes of walking - for example during your lunch break or before going to bed. You will notice: Your head will be clearer, your sleep better and your mood more balanced.
Walk-in calls
Make phone calls or hold online meetings while walking. Grab some headphones and move around in a quiet environment - it's not only good for your body, but also for your concentration.
The "green round" in the morning or evening
Create a fixed route in a nearby park or quiet neighborhood. This creates structure - and you don't have to think about where to go in the morning. This way, walking becomes a habit, not a task.
Mindful walking as a ritual
Use 10 minutes of walking a day to consciously feel your breath, listen to sounds or let your thoughts wander. A walk can become a moving meditation - without any pressure.
Step by step - start realistically
Don't set yourself unrealistic goals. If you take 500 steps more today than yesterday, you have already made progress. Use pedometers or smartwatches as a playful motivator - not as a measure of performance.
Impulse: Which of these tips could fit into your life - not at some point, but now?
Conclusion: Your health starts with one step
You don't have to turn your whole life upside down to live healthier, clearer and more consciously. It is enough if you simply set off today. Not to get somewhere - but to reconnect with yourself.
If you feel that you would like to delve deeper - into your issues, patterns or inner blockages - then I would be happy to accompany you as a systemic coach. In a protected space at eye level, we will explore together what works within you and how you can activate your resources.
Whether you are facing a decision, reflecting on your relationships or simply want to feel more clarity and self-efficacy again - systemic coaching can help you gain new perspectives and create sustainable change.
Marco Schmitt - Systemic Coach
Let's find out in a non-binding initial consultation whether and how I can support you on your path. I look forward to getting to know you.