5 Reasons to Start Walking this Fall: Build Healthier Habits and Community with WALKTober.

Written By BEST Marketing

In today’s fast-paced world, many of us spend long hours sitting whether at desks, in cars, or at home. While hitting the gym or joining fitness classes may feel overwhelming, one of the simplest and most effective ways to improve your physical and mental health is often overlooked: walking.

This is especially true in the fall, when the days get shorter, the temperature gets colder, and everything can feel a little more isolating. Walking is one of the most natural forms of movement. It requires no special equipment, is low-impact, and can be done almost anywhere. Yet in modern routines, it often takes a back seat to more structured workouts or the convenience of transportation. What many don’t realize is that walking, even in small amounts, offers powerful benefits for both physical and mental well-being. 

Here are five compelling reasons to make walking part of your daily routine:

1. Walking Improves Heart Health: One of the greatest health benefits of walking is its impact on your cardiovascular system. A brisk daily walk increases circulation, lowers blood pressure, and improves cholesterol levels. Research shows that just 30 minutes of walking a day can reduce the risk of heart disease and stroke, making it a cornerstone of a healthy lifestyle. 

2. Walking Boosts Mental Health and Relieves Stress: Walking isn’t just good for the body—it’s a natural stress reliever for the mind. Studies show that regular walks reduce anxiety, lift mood, and release feel-good endorphins. Spending time outdoors, especially in green spaces, can ease symptoms of seasonal affective disorder (SAD) and restore emotional balance. Even a short 10-minute walk can clear your mind and spark creativity. 

3. Walking Supports your Immune System: As fall approaches, cold and flu season is around the corner. You can be prepared by walking at a moderate pace in colder weather which increases your body’s production of white blood cells. These cells are essential in building up your immune system, protecting your body from viruses and infections. 

4. Walking Strengthens Muscles and Joints: Walking engages multiple muscle groups, improves flexibility, and supports bone health. It’s especially beneficial for people with arthritis or stiffness, as regular movement reduces pain and enhances mobility. Unlike high-intensity workouts, walking is gentle on the body and easier to maintain. Over time, walking can slow age-related decline and keep your body strong and active.  

5. Walking Boosts Brain Power and Focus: Another underrated benefit of walking is its impact on the brain. Walking increases blood flow to the brain, enhancing memory, focus, and problem-solving skills. Many people report their best ideas come while walking. Long-term, it may even help reduce the risk of cognitive decline and dementia. 

Bonus Benefits of Daily Walking: 

● Encourages better sleep: 

● Strengthen community connections 

● Reduce stress and improve mood

● Lower the risk of chronic diseases like heart disease and diabetes 

● Boost focus and energy 

Looking for an opportunity to take some steps this fall? Join us for our remaining WALKTober walks happening every weekend during October! Sign up on either Meetup or Eventbrite, and follow our Living Streets Instagram for future walk updates! 

Living Streets and WALKTober is powered by BEST and made possible with amazing support from Translink.

Sources:

Cardiovascular Health

  • The multifaceted benefits of walking for healthy aging:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3604931/

  • Walking – the first steps in cardiovascular disease prevention: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2657754/

  • CDC – Walking and cardiovascular health promotion.  https://www.cdc.gov/physical-activity-basics/guidelines/walking/index.html

Mental Health and Cognitive Benefits

  • Kelly, Murphy & Mutrie – The health benefits of walking (University of Edinburgh): https://www.ed.ac.uk/files/imports/fileManager/Health-benefits-of-walking.pdf

  • CDC – 10 Reasons to Get Moving: https://www.cdc.gov/physical-activity-basics/guidelines/10-reasons/index.html

Immune System

  • VeryWellFit – A Guide to Cold Weather Walking https://www.verywellfit.com/guide-to-cold-weather-walking-8425081

Longevity and Mortality

  • NIH – Number of steps per day more important than step intensity: https://www.nih.gov/news-events/nih-research-matters/more-steps-day-linked-lower-risk-death

  • VUMC News – Fast walking 15 minutes per day reduces mortality risk: https://news.vumc.org/2019/10/24/fast-walking-reduces-risk-of-death/

Musculoskeletal and Joint Health

  • Harvard Health – 5 surprising benefits of walking: https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking

  • Better Health Channel – Walking for good health: https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health

Chronic Disease Risk Reduction

  • CDC – Adult Physical Activity Guidelines: https://www.cdc.gov/physical-activity-basics/guidelines/adults.html

  • CDC – 10 Reasons to Get Moving: https://www.cdc.gov/physical-activity-basics/guidelines/10-reasons/index.html

  • Cardiovascular Effects and Benefits of Exercise: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2992225/

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