New research uncovers more impressive benefits of walking

Walking can prevent lower back pain

There’s now a growing body of evidence pointing to the many health benefits of daily walking, from improving heart health to boosting metabolism to combating stress and anxiety. And now, preventing back pain is another benefit you can add to the long list of reasons to take those steps.

A new study published in The Lancet found that people who walked for 30 minutes, five times a week had fewer back pain episodes, took less time off work and made fewer doctor visits.

In fact, people who walk regularly after an episode of back pain stay pain-free nearly twice as long as those who don't walk.

"Walking is the ideal choice in terms of physical activity. It doesn't require specialized skills, everyone knows how to walk. It's a low-impact and safe exercise," Dr. Cedric Bryant, president and chief science officer of the American Council on Exercise, shared withTODAY.com.

The physical benefits of walking

According to Dr. Bryant, many systems in the body can benefit from walking. Walking can help:

- Improve cardiovascular health and function.

- Increase aerobic capacity, using oxygen for metabolism to create energy when running.

- Improve blood pressure.

- Control blood sugar and reduce the risk of diabetes.

- Enhance metabolism.

- Maintain weight.

- Reduce the risk of osteoarthritis.

- Maintain mobility.

The U.S. Department of Health and Human Services recommends 150 to 300 minutes of moderate-intensity physical activity a week. So a brisk 30-minute walk five days a week will put you at the low end of that range.

If you're walking to control or lose weight, you'll probably want to go for longer. Dr. Bryant recommends walking for 45 to 60 minutes most days. But it doesn't have to be all at once. A 30-minute walk in the morning and a 20-minute walk after dinner is fine.

If you've built up a walking habit and want to challenge yourself more, try wearing a weighted vest or walking up hills.

Research shows that an average walking speed of 3-4.8km/h is associated with a 15% lower risk of type 2 diabetes than those who walk at a leisurely 3km/h or about 60 steps per minute regardless of distance covered.

Choosing a fairly brisk walking pace of 5-6.5 km/h or 80-120 steps per minute will reduce the risk of diabetes by 24%. Walking briskly at 6.5 km/h or faster (more than 120 steps per minute) has a 39% lower risk.

Additionally, fast walkers live up to 20 years longer than slow walkers. Faster walking has been linked to a slower biological aging process.

Mental benefits of walking

Walking can help improve your mental and emotional health, especially if you walk outdoors.

"Walking outdoors, immersing yourself in nature allows you to relieve stress, understand what's going on and increase your ability to concentrate," said Dr. Mark A. Slabaugh, a sports medicine orthopedic surgeon at Mercy Medical Center in Baltimore, Maryland.

According to him, this allows you to almost meditate, connect with your thoughts, understand what is important and relax.

Dr. Bryant is also a fan of walking outdoors. “There are so many great benefits to being able to have positive distraction, a change of scenery, and enjoy the sunlight and fresh air,” he says.

Walking with a family member or friend will help you socialize, which is also good for your mental health. Walking can also help clear your mind and boost your creativity.

How to make walking a habit

Once you start walking regularly, you'll probably find that you enjoy it so much that you'll gradually increase it. Here are some easy ways to get started and keep going:

-Start small

At first, you might just take a short walk around the block, and then gradually increase it. If you walk for five minutes, you might increase it to 10 minutes. That good upward trend helps you in many different ways.

-Keep in mind the non-weight related benefits

Take time to appreciate the positive changes that come from committing to a walking habit, no matter how small. You will be more motivated, have better mental health, make better food decisions, and make positive choices to maintain your walking habit.

-Keep it interesting

You can change your route and explore new areas, invite a friend along, or find a podcast or playlist to get lost in. Mixing up your walks by adding intervals or upper-body moves can also help keep them fun and engaging.

And when it's too hot or rainy to walk outdoors, try walking indoors.

You can try the following walking exercises:

- 30 Day Walking and Resistance Band Workout.

- Indoor walking exercises for rainy days.

- 20 minute interval running workout.

- 10 minute indoor cardio workout.