Did you know that walking every day can help prevent certain diseases and even prolong your life?

In addition, it’s free and allows you to explore the world away from your television, computers and mobile phones.

Here are ten solid benefits of walking every day.

1. It burns calories

The most obvious benefit is that it burns calories and helps you lose weight. The amount of calories burned depends on walking speed, distance covered, if the terrain is elevated and your weight.

If you want to keep track of calories burned, you can download a free walking app like “Nike Run Club. 

2. It strengthens your heart

If you walk at least 30 minutes every day, five days a week it can actually reduce your risk for coronary heart disease by 19 percent. The longer and faster you walk the more it will reduce.

3. It eases joint function

Walking can actually protect your joints, like your knees and hips. It helps lubricate and strengthen your muscles that support your joints. For people with arthritis, walking every day can reduce pain.

4. It boosts your immune system

It is proven evidence that it can reduce your risk of developing a cold or the flu. In a study where 1,000 adults were being tracked during the flu season, those who walked 30-45 minutes a day had 43 percent fewer sick days and fewer upper respiratory tract infections overall. In addition, their symptoms were lessened.

5. It lightens your mood

The act of walking releases natural painkilling endorphins in the body, which is an emotional benefit. Studies show that it can help reduce anxiety, depression, and a negative mood. It also boosts self-esteem and reduces symptoms of social withdrawal.

6. It extends your life

When you walk at a faster pace, it actually extends your life. In a study, researchers found that walking at a faster pace (at least 4 miles per hour) will reduce your risk of overall death by 24 percent.

7. It furthers your creative thinking

Walking is one of the best ways to clear your head and even help you think creatively. During a study where people were tested to think of new ideas, half of them sitting vs. walking, more of the participants walking had better and more creative ideas. The researchers concluded that walking opens up a better flow of ideas and get physical activity at the same time.

8. It lowers Alzheimer’s risk

In a study from the University of Virginia Health System in Charlottesville, it was found that men between the age of 71 and 93 who walked every day had their risk of getting dementia and Alzheimer’s disease reduced.

9. It helps lower your craving for sweets

In a pair of studies from the University of Exeter, it was found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate eaten.

10. It improves your overall digestive system

With a regular walking routine, your bowel movements are greatly improved, according to Tara Alaichamy, a physical therapist at Cancers Treatment Centers of America.

“One of the very first things an abdominal surgery patient is required to do is to walk because it utilizes core and abdominal muscles, encouraging movement in our GI system,” she says.

For more information visit: https://www.healthline.com/health/benefits-of-walking