I’ve always been a big believer in the power of walking. It’s a simple activity that can have a profound impact on your overall health and well-being. But it’s especially important to walk after the age of 40, when your body starts to change in a number of ways.

So, I have started walking and just for motivation, I have researched a lot about what are benefits. What I found is as below:


20 Benefits of Walking After 40:

  1. Improved cardiovascular health. Walking is a great way to strengthen your heart and lungs. It can help to lower your blood pressure, cholesterol levels, and risk of heart disease and stroke.
  2. Reduced risk of type 2 diabetes. Walking can help to improve insulin sensitivity and reduce blood sugar levels. This can help to prevent or manage type 2 diabetes.
  3. Stronger bones and muscles. Walking is a weight-bearing exercise, which means that it helps to build and maintain strong bones and muscles. This is especially important after 40, when bone density starts to decline and muscle mass decreases.
  4. Reduced risk of obesity. Walking can help you to burn calories and lose weight or maintain a healthy weight. This is important for reducing your risk of obesity and related health problems, such as heart disease, stroke, and type 2 diabetes.
  5. Improved mental health. Walking can help to reduce stress, anxiety, and depression. It can also improve mood and boost self-esteem.
  6. Better sleep quality. Walking can help to improve sleep quality by reducing stress and promoting relaxation.
  7. Reduced risk of falls and fractures. Walking can help to improve balance and coordination, which can help to reduce the risk of falls and fractures. This is especially important for older adults.
  8. Increased energy levels. Walking can help to improve your energy levels and reduce fatigue.
  9. Reduced risk of certain cancers. Walking has been linked to a reduced risk of certain cancers, such as colon cancer and breast cancer.
  10. Improved cognitive function. Walking can help to improve cognitive function and reduce the risk of dementia and Alzheimer’s disease.
  11. Stronger immune system. Walking can help to boost your immune system and fight off infection.
  12. Reduced pain and inflammation. Walking can help to reduce pain and inflammation in people with conditions such as arthritis and chronic back pain.
  13. Improved gut health. Walking can help to improve gut health by increasing the movement of food through the digestive system.
  14. Reduced risk of premature death. Walking has been linked to a reduced risk of premature death from all causes.

Data and Facts on Walking

A 2022 study published in the journal JAMA Internal Medicine found that walking for just 30 minutes a day was associated with a 21% lower risk of death from all causes. The study also found that walking at a faster pace was associated with an even lower risk of death.

Another study, published in the journal PLOS One in 2023, found that walking for at least one hour a day was associated with a 35% lower risk of developing dementia.

How to get started with walking over 40

If you are new to walking, or if you haven’t walked in a while, it’s important to start slowly and gradually increase the duration and intensity of your walks as you get fitter. Here are a few tips:

  • Start with walking for 10-15 minutes a day, 3-4 times a week.
  • As you get fitter, you can gradually increase the duration of your walks to 30 minutes a day, 5-6 times a week.
  • You can also increase the intensity of your walks by walking faster or adding some hills to your route.
  • Be sure to wear comfortable shoes and clothing.
  • Drink plenty of water before, during, and after your walks.

If you have any health concerns, be sure to talk to your doctor before starting a new exercise program.

mesbah uddin


Walking is a great way to improve your overall health and well-being, especially after the age of 40. It is a simple and affordable activity that you can do almost anywhere. So start walking today and enjoy the many benefits that it has to offer!

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