Go on walks more often.

Walking is the most underrated form of therapy in the 21st century.

I live same life almost everyday unless something unexpected happens.

Well that’s not the topic for this time. We shall discuss it in future.

What I want to talk about is how my almost same day begins.

The first thing I do after waking up is go for a run, usually around 3–4 miles.

Why do I do it? Well, there is no specific reason behind it.

I’ve been running since I was a kid, and I haven’t found a good enough reason to stop yet.

But I can sure see it benefits in my everyday life.

I rarely get sick. I’m in better shape than most people around my age. And I feel energized throughout the day.

But again, running isn’t today’s topic.

Sure, running has plenty of benefits, but there’s something else that’s much easier and just as rewarding—WALKING.

I walk every day. I may not have a reason why I run but I have whole lot of reasons why I walk.

I am stuck. I go on a walk.

I feel confused. I go on a walk.

I am being bored. I go on a walk.

When you hear walking, what comes to mind?

A simple exercise? A time-waster? Something with little benefit?

If so, you’re 100 miles away from the truth.

Walking has a ton of benefits—far more than most people realize.

In this post, I’ll share 5 mental and 5 physical benefits of walking that you probably didn’t know.

(And who knows? Maybe next time, instead of scrolling, you’ll go for a walk.)

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Mental Benefits of Walking

1. Reduces Stress and Anxiety

Walking helps you relax. When you move, your body releases chemicals that make you feel calm. A simple walk can lower stress and help you feel better after a tough day. Being outside while walking is even better. Fresh air and nature help your mind slow down. It gives you a break from screens and everyday worries.

2. Boosts Happiness

Walking releases endorphins, also known as "happy chemicals." These chemicals make you feel good and lift your mood. That’s why a short walk can make a bad day feel a little better. Regular walks also help with depression. Moving your body every day can keep negative thoughts away and make you feel more positive.

3. Improves Focus and Memory

If you have trouble paying attention, a walk can help. Walking increases blood flow to your brain, making it easier to think clearly. It also strengthens memory. Studies show that people who walk daily remember things better than those who don’t.

4. Increases Creativity

Many great ideas come during a walk. Walking helps your brain make new connections, which sparks creativity. That’s why many famous thinkers, like Steve Jobs, loved walking meetings. If you're stuck on a problem, take a walk. You’ll often find a new way to solve it by the time you return.

5. Helps You Sleep Better

Walking in the morning or evening can improve your sleep. It helps your body release energy in a healthy way, so you feel tired when it’s time for bed. It also reduces stress, which is a big reason why people struggle to sleep. A relaxed mind falls asleep faster and stays asleep longer.

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Physical Benefits of Walking

1. Strengthens Your Heart

Walking makes your heart stronger. It improves blood flow and lowers the risk of heart disease. A 30-minute walk each day can help keep your heart healthy. It also reduces bad cholesterol and increases good cholesterol. That means a lower chance of heart attacks or strokes.

2. Helps in Weight Loss

Walking burns calories. The more you walk, the more calories you burn. It’s a simple way to stay in shape without intense workouts. Even a short walk after meals helps. It keeps your metabolism active and prevents weight gain over time.

3. Increases Energy Levels

Do you always feel tired? A walk can wake you up. Walking improves oxygen flow in your body, making you feel more energized. It’s better than caffeine. Instead of another cup of coffee, try a 10-minute walk to feel refreshed.

4. Strengthens Muscles and Joints

Walking keeps your muscles and joints strong. It improves flexibility and reduces stiffness, especially as you age. If you have joint pain, walking can actually help. It keeps your joints moving and prevents stiffness from getting worse.

5. Boosts Your Immune System

Walking makes your body better at fighting sickness. It increases the production of cells that fight infections. People who walk regularly get sick less often. If they do catch a cold, they recover faster than those who don’t walk.

“Don’t walk just because you have nothing better to do. Walk because it’s the best thing you can do.” — Friend

Once you make walking a part of your daily routine, you’ll start noticing these benefits yourself.

If you already walk regularly, you can probably relate to everything I’ve mentioned.

Some of you might be wondering—what’s the best time to walk?

The answer? Whenever it fits best into your schedule.

Morning or evening doesn’t make a huge difference. But if I had to suggest, a morning walk is better.

It sets the momentum for the day, and if you work in a creative field like I do, it helps spark new ideas that you can act on as soon as you get back home.

But if you do your creative work in the evening, then an evening walk might be better for you.

There’s no one-size-fits-all answer. Find what works best for you and stick to it.

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Postscript

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See you next week! Until then, signing off.