Blog Post #6: The health benefits of power walking

  Being nearly four months into the New Year, it is highly likely that people remember those resolutions some of them made at the beginning of the year. Maybe it was to have a morning jog every day, or wanting to do cryotherapy at least once a week. One of those may have been walking briskly for about 2 miles, or 30 minutes (like mine) and today this blog will be dedicated to discussing those benefits. Regardless of the status of how well a person has implemented any new habits from the beginning of this year, maybe this article can convince, or at least educate on just how excellent power walking is for the body.

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 1. Reward release, pain reduce, and stress relief, oh my!

 The happy feeling after experiencing a good meal, an excellent workout, or even a kiss from someone special, is from the release of endorphins. Cleveland Clinic described it's purpose, and how it makes someone feel such happiness, as somewhat, like this: Endorphins are feel-good hormones released in the hypothalamus aka the part of the brain responsible for memory, and the pituitary gland, the part of the brain that's essentially the hormone center. They also attach to the reward system in the brain, hence why they feel so excellent, because the brain is remembering and learning to label the behavior as rewarding. The stress relief they give is from reducing the cortisol in the body, and the pain relief is from the nerve cells intercepting the nerves pain signal(Cleveland Clinic). If I had half a nerve or at least more endurance, I know I'd for sure be power walking more, especially concerning the extra metabolic step up power walking can give someone. 

2. The extra step up the body never knew it needed

 It is common knowledge that any increased physical activity will help lose weight, but how does something that appears as mundane as walking briskly for thirty minutes contribute? " If you add 30 minutes of walking briskly to your daily habits, you could burn about 150 more calories a day"(Mayo Clinic). In retrospect, 150 calories may not seem like a lot, but put in perspective, it really does add up. Consider this: 150 calories is about 7.5% of 2000 calories, added on to the calories a person burns just by living in the day to day, burns around 1800 calories. 1800 calories plus 150 would add up to 1950 calories. If this walking was done seven times a week then those calories would add up to 13,650, which roughly equates to nearly four pounds of fat. 

 Now considering that a person will still (hopefully) be eating food, and everyone's metabolism is different, it is most likely that they won't lose four entire pounds. However, the extra boost of calorie burn will do more help than harm. 

3. Decision Making

Circling back to the brain's processes, power walking can do wonders for them, especially when it comes to decision making. The Oxford Longevity Project did an article called "How Walking Revitalizes your Brain," and they stated that "Studies have shown that even moderate-intensity exercise like brisk walking can speed up cognitive reaction times by enhancing blood flow to and boosting activity in the prefrontal cortex." What this means is the brain functions the best the more access it has to oxygen: the more oxygen the brain has, the better it performs. The advantage power walking has is before making a big decision, (like choosing to not get angry in the middle of an argument), not only will the endorphins from walking boost one's mood, but the increased blood flow and oxygen to the brain will help one make a good decision. 

 Because life happens, it is unlikely that every single human being will be able to power walk every single day. However, if needed, power walking is a great habit to reduce anger and make a good decision. If this habit is implemented over time, then powerwalking is a sure fire way to lose weight, and pump the body full of endorphins, reduce stress, and relieve pain. Regardless of how this is implemented, this habit will certainly put some pep in your step!

Works Cited

Hensrud, Donald. “Walking: Is It Enough for Weight Loss?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 5 June 2024, www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/walking/faq-20058345. 

Kenny, Leslie. “How Walking Revitalises Your Brain.” Oxford Longevity Project, Oxford Longevity Project, 20 Mar. 2025, oxfordlongevityproject.org/insights/how-walking-revitalises-your-brain-tips-for-lasting-cognitive-health. 

professional, Cleveland Clinic medical. “Endorphins: What They Are and How to Boost Them.” Cleveland Clinic, 19 Mar. 2025, my.clevelandclinic.org/health/body/23040-endorphins.