A growing body of research shows that it delivers on-the-spot rewards. Read on for ways that putting one foot in front of the other can instantly improve your day.
You won't be tempted by sweets
Before you hit up the vending machine, take a lap. Walking for 15 minutes can help reduce your craving for a sugary snack, reports a recent study. That's because it can serve as a distraction from the treat, say the researchers. It may also provide a blood-sugar boost to the brain that buffers against the desire to snack.
You'll be happier
"Exercise increases your body's production of feel-good hormones like serotonin and dopamine, which can boost your mood," says fitness instructor Lona Sandon. For an even bigger benefit, take your stroll outside. Research found that people who walked in nature felt more joyful afterward than those who walked in an urban environment. Can't steal away to a park at lunch? Walk this way: Add a bounce to your step and swing your arms. Scientists have found that a cheerful gait can actually put you in a better mood than trudging along.
You'll pump up creativity
Stumped on that project or presentation? Walking can help you think outside the box. According to a Stanford University study, people who were asked to come up with answers to a brainteaser gave 60 per cent more responses during a walk than when they remained seated. So the next time you're grasping for a solution, get moving to open up new perspectives.
Your energy levels will jump
Walking increases blood and oxygen circulation throughout the body, and that perks you up, says Sandon. In fact, a study from the University of Georgia found that strolling for 20 minutes can reduce fatigue by as much as 65 per cent. Can't manage to squeeze that into your day? "Go for a quick walk during your break," says Sandon. Other research shows that even 10 minutes of activity can boost energy for up to 2 hours.
You're more resistant to nearby germs
When your coworkers are sniffling or your kids are battling a bug, it's time to get stepping. "Moderate exercise, such as walking, improves the immune response," says David Nieman, director of the human performance lab at Appalachian State University. In his study, he found that people who walk at least 4 days a week use half as many sick days as their couch potato counterparts.
You'll be more productive
When you're having a hectic day, it's tempting to polish off that sandwich at your desk or between errands. But taking time for a midday stroll has a big payoff. Australian and British scientists found that going on a 30-minute lunchtime walk can help you overcome that afternoon sluggishness. Employees who walked were more relaxed and enthusiastic and less tense in the office than those who stayed put.
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