Instant happiness

Whether you’re just having a down day or a down life, taking a walk can instantly lift your mood—especially when you go outdoors. Not only can walking make you less depressed, but according to a study published in the Archives of Internal Medicine, depression sufferers who took a daily walk showed just as much improvement in their symptoms as people on medication. In fact, 60 to 70 percent of the subjects could no longer even be classified as depressed. And a follow-up study found that the mood boost from the walk lasted longer than that of the medication.

Off-the-charts creativity

Stumped for an idea? Take a quick stroll around the block. Whether you need a solution to a problem at work or you’re looking for inspiration for your novel, walking gets your creative juices flowing in all areas. A recent study published in Frontiers in Neuroscience found that walking improved both convergent and divergent thinking, the two types associated with enhanced creativity.

Allergies be gone

Sidelined by sneezing, sniffling and itchy, watery eyes, thanks to all the pollen in the air? Your instinct may be to close all the windows and hide until winter, but your instinct might be wrong. According to a Thai study, researchers found that walking or running—even for just 15 minutes—can reduce sneezing, itching, congestion and runny nose by up to 70 percent.

Metabolism to the max

Metabolic syndrome—the evil trifecta of increased blood pressure/cholesterol, high blood sugar, and fat around your waist—is one of the worst side effects of our sedentary lifestyle. It signals diabetes, heart disease, and even early death. But we have an old-fashioned cure to this modern-day disease: exercise. Any cardio exercise, including walking, can stop metabolic syndrome and even reverse the damage, according to a study published in Circulation. But intensity is the key to revving up your metabolism. Rather than just taking a leisurely stroll, try alternating walking fast and slow.

Seven. Extra. Years.

Want to live longer? Walk. Research has shown that you can add up to seven years to your life by exercising daily, regardless of what you weigh. Even better, those extra years will be good ones as folks who walk are happier. A separate study found that people who exercise report feeling happier, more excited, and more enthusiastic about their future than their couch-potato brothers.

Cash in the bank

Fitness can be pricey! Money for a gym membership, home exercise equipment, workout clothes, and shoes adds up fast. But it doesn’t have to. Walking needs absolutely nothing to do it—even shoes are optional!—but still provides great health benefits. And not only does it save you money on things but it also saves you money in healthcare.