How Simple Daily Walks Boost Your Health and Confidence

First off, let’s look at the health benefits of a daily walk which are:

  • It burns calories
  • Strengthens the heart
  • Lubricates the joints
  • Helps you stay healthier
  • Positively impacts your mood
  • Reduces blood sugar levels

All of these benefits have a positive impact on your well-being.  But these benefits also build your confidence. 

Because when you look after your physical needs, there is a knock-on effect on your emotional needs.

What you are doing is putting energy into your self-care, which helps you face whatever challenges come your way.

A healthy body = increased positive feelings = more confidence = greater happiness

So, let me ask you this.  When was the last time you took a walk?

The Little Habit With Big Results

We don’t often stop to think about the little things and how much they might impact our lives. Taking a walk is one of those things.  After all, a walk is such a simple exercise.

  • You don’t need any special equipment to do it
  • It’s free to do
  • You can walk anywhere you happen to be

So, let’s have a look in more detail at the benefits of a daily walk and the positive impact it can have on your confidence.

walking burns calories

Any exercise burns calories. Walking allows you to exercise without the expense (or feelings self-consciousness) of a gym

A Daily Walk Burns Calories

In short, walking serves the most basic premise behind exercising: it burns calories.

How many of us worry about how we look?  We know that this impacts how we feel about ourselves, and this reduces our levels of confidence.  But many of us don’t have the confidence to go to a gym.

If you want to lose weight or maintain the weight you are now, a daily walk is a great starting point.  There’s nobody to judge you; I mean, who would even notice that you are walking?  A walk is an everyday occurrence that we all do.

Now, the length of your daily walk will depend on how much weight you want to lose.  You could start off with level terrain and work yourself up to hill climbing.  However you choose to start, you’re going to see a benefit any time you move around.

A Thankful Heart

The moment you raise your heart rate up even the littlest bit, you’re going to see a benefit in regards to cardiovascular health. Exercise strengthens the heart muscle, and as a result, reduces your risk for heart disease.

The recommended amount is 30 minutes a day, as highlighted in a 2009 study.

Don’t worry, you don’t have to start with 30 minutes. For example, if you want to include a daily walk as one of your daily habits, you can start off gradually and work yourself up.

A daily walk away from your desk has great health benefits

Get away from your desk, regain perspective and feel energised

Loosens Up Your Body

I don’t know about you, but much of my work is done sitting at a desk.  After a while, I get stiff.  My posture suffers, and I become more focused on how uncomfortable I feel rather than on the work I’m doing.

Walking reverses those effects quickly by helping to lubricate your joints and stretch out your muscles. No wonder it feels so good to walk.

When you feel more relaxed, you work better.

Also, a daily walk will get you away from the screen and potential eye strain.

You Stay Healthier

Here’s another benefit you might not have realized: A daily walk seems to help keep guard against upper respiratory illness. Studies have shown people who walk regularly tend to not get sick, or when they do, they’re not ill for as long.

When you’re busy at work, the last thing you need is to be ill, resulting in having to take time off.  If you work for yourself, then this can be a big issue.

One of the worries many of us have is trying to keep on top of our work.  If we feel out of control and overwhelmed, our confidence suffers.  When you take a daily walk, you are taking proactive action to maintain your well-being. 

Prevention is better than cure.

Get out in the open air and enhance your mood

Lower your stress, and get outside for some fresh air. You'll feel better for it

A Daily Walk Is A Mood Enhancer

Those who walk report lower levels of stress. Also, just the very act of walking releases endorphins in your brain, which leads to feelings of well-being and even happiness.

Stress is a real killer of confidence.

When we feel stressed, we don’t work to our optimal best. As a result, everything suddenly becomes a lot harder to manage.  When you’re stressed

  • Decision making is harder
  • Loose perspective
  • Rather than solving problems, you create them

Successfully manage your stress, make yourself feel better and become more confident.

You Might Even Reduce Blood Sugar Levels

This is a relatively new theory, backed up by some initial studies which look really promising.

The theory is if you walked for at least 15 minutes after a meal, this would help with your blood sugar levels, which are really important for diabetics. Of course, this isn’t to say walking can replace the medication for diabetes.  But if this is true, it certainly sounds like walking can help to manage diabetes better.

A daily walk at lunchtime can also break up your working day.  A chance to get outside and enjoy some fresh air.

You could build your confidence by taking the opportunity to get friendly with your work colleagues.  One of the places I worked set up a lunchtime walking club.  Managers and employees alike joined in. An excellent opportunity to get to know others outside of their own departments.

A Small Habit Of A Daily Walk Has Massive Impact

So, while walking might seem like a simple exercise, it’s interesting to note just how good for you it is. Who knew something so small could make such a significant impact on your overall health and well-being?

And how a daily walk can improve your confidence and how you feel about yourself.

A daily walk is a small habit with massive impact

A daily walk is an easy small habit to create but has a massive impact

It’s Easy To Get Started

If you want to introduce the habit of a daily walk and take advantage of all the benefits, my best advice is to create a daily habit sheet.

Commit to yourself that you will take a daily walk and write it down. Then, write a sentence on why you want to introduce this new habit.  Because when you put a reason behind why you want to do something, you’re more likely to stick with it.

For example:

  • I will do a daily walk because I want to feel less stressed at work
  • I will do a daily walk because I want to improve my concentration levels
  • I want to do a daily walk because I want to be more sociable

You get the picture.

Then mark on a tracker each day you complete your daily habit.  Trackers are a great way of keeping you motivated and committed.  Your tracker does not need to be anything fancy.  To make it easier for you, I have a free download for you below.

There’s no better time than the present to get started – so go for it.  I’m cheering you on.

For more advice about walking, visit the NHS website – they have a great article on Walking For Health.


Other Resources

Small daily habits can help us achieve massive results.  For more inspiration have a look at my articles

The Amazing Health Benefits Of Daily Journaling

Supportive People Are Astoundingly Good For Your Health: Find Out Why

3 Fascinating Ways Single-Tasking Is Better Than Multitasking

About the author Alison

A qualified UK based coach with 30 years of experience in personal development.

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