Fitness Tips

Here’s What Happens To Your Body When You Walk a Mile Every Day

Mercey Livingston

Photo: Getty/Westend61
One of the first things that Steve Stonehouse, running and walking coach and director of education for STRIDE, tells me when we hop on the phone is that most people don't realize that walking is considered a weight-bearing exercise. Given that walking is usually grouped in the cardio category, this adds to the ever-growing list of serious benefits you get from it—yes, even for one mile a day.

"Walking is a weight-bearing exercise. Even if you're not holding weights or you've got ankle weights on, it's a weight-bearing exercise," says Stonehouse. "So you're getting all of the cardio and respiratory benefits, but your muscles are getting benefits too because they're having to carry your weight around." Below, Stonehouse shares more benefits plus tips for how to how to up the challenge when you're ready.

4 benefits of walking a mile a day

1. You help strengthen your muscles

While walking isn't the same as strength training, you still get some strength-building benefits from engaging muscles throughout your body as you walk. You'll engage all of your lower body muscles, plus your core and arms should also do some of the work if you're form is on point.

Speaking of form, Stonehouse says to keep your upper body in check when you walk if you have a sedentary job or lifestyle, since often you carry that rounded or tight posture into your movement later.

"Sometimes when people get tired, their arms move less. I want to really coach people to make sure that their arms are swinging, but I never want their arms kind of crossing the midline of their body," says Stonehouse.

2. You help boost bone health

Your bones respond to the movement you do, especially if that movement is weight-bearing–like walking a mile a day. According to the National Institute of Health, your bone tissue responds and grows stronger when you exercise. Prioritizing exercise, like walking a mile a day, can also help you prevent bone loss as you age.

3. You set a healthy routine

Walking can be a great way to get some me-time and fresh air. Aside from the physical benefits, walking gives you time to think, listen to music, a podcast, or catch up with a friend. There's also value in setting a goal and sticking to walking a mile a day since it builds consistency and routine.

"I think there's value in routines and the discipline that requires. Even aside from the physical benefits of going and walking a mile every day, I think there's value in just kind of being consistent with that routine," Stonehouse says.

4. You improve cardiorespiratory health

Walking for a mile or any distance gets your heart rate up, which is a major boost for your heart and cardiorespiratory health. Any time you move, your body has to "push blood and fluids and everything through your system, more than it would if you weren't walking," notes Stonehouse, which gives your bod and brain a boost.

Tips for preventing injuries while walking

One of the most common issues Stonehouse sees in the clients he coaches is pain and issues that result from overdoing exercise when you haven't been active. Keep in mind that even one mile is something you should do at your own pace, and work your way off if you've been sidelined from an injury, sickness, or some other event.

Finally, the shoes that you wear (here are some that are podiatrist approved) are also key since your feet need the proper support to carry you on your walks. Don't forget that you need to replace your sneakers about every 6 months, depending on how much you walk—if you're not sure, try this 10-second test to check.

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