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Walk to Help These Health Conditions

By Rachel Carver

Walking gives you multiple health benefits. It improves mood, increases energy, and combats a life of too much sitting.

People with certain health issues may see even more benefits from walking. Other exercises such as running are harder on the body. Walking reduces your injury risk and eliminates barriers to physical activities if you are dealing with a health condition.

Research suggests as little as 12 minutes of walking can make a big difference. Read on for some top health issues positively impacted by walking.


Osteoporosis decreases bone mass, which can increase your risk of bone fractures. We can start to lose bone mass before we turn 40.

Exercises such as walking puts weight on the bones, stimulating bone growth. Brisk walking is one of the top weight-bearing exercises, promoting bone health. Try to pick up your pace, or walk some hills.


Osteoarthritis is a joint condition that wears down cartilage. Cartilage acts as a cushion between bones. Walking is a great way to produce synovial fluid, which keeps joints lubricated. Joint lubrication reduces friction and stress at the location of the arthritis.

Type 2 Diabetes

Exercise is a great way to level out blood sugars in type 2 diabetics. This form of diabetes creates too much insulin and causes your pancreas to work too hard. Exercise decreases insulin's response to glucose. Decreasing insulin output can improve existing type 2 diabetes. Walking is a great way to lower your chances of developing this condition, especially if it runs in your family or if you are carrying excess weight.

Mental Health

When we look at the last couple of years, we know many of us have been stuck inside for extended periods of time. This can affect our mental well-being. Research shows about four out of every 10 American adults have reported symptoms of anxiety or depression during the pandemic. It was only about one out of every 10 before the pandemic.

Just 12 minutes of walking each day may reduce depression and increase creativity. If you are feeling down, a few minutes in the fresh air might help.

The Bottom Line

Small actions go a long way. Being diagnosed with a health condition does not mean you have to give up physical activity. Walk on a treadmill or outside. Create a routine that works for you. Incorporate this low-intensity exercise into your treatment plan. And always follow your doctor's instructions.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Temple, Tex.

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