7 Ways Walking Boosts Your Health

For many people, a good pair of walking shoes and some extra steps each day may go a long way, improving their mental and physical health and well-being. Government guidelines recommend that most adults get at least 150 minutes of moderate-intensity aerobic activity, like brisk walking, each week. That’s about 30 minutes per day, five days a week. They should also aim to engage in muscle-building exercises at least twice per week.

But it seems most U.S. adults are not meeting these physical activity recommendations. Researchers recently analyzed data from the Centers for Disease Control and Prevention’s (CDC) 2020 National Health Interview Survey. They compared physical activity levels in different parts of the U.S., including rural and urban areas. Overall, the analysis published in January 2023, found that across all regions, no more than 52 percent of adults were getting the recommended amount of aerobic activity, only about 35 percent were meeting muscle-strengthening guidelines, and just 28 percent met both physical activity goals.

If you don’t have the time or fitness level needed for lengthy workouts, you can break up your activity into short bouts of exercise. Any exercise is better than none, experts advise, noting that quick five or 10-minute walks can add up over time.

To help you stay accountable, keep tabs on your progress with a tracking app like Sharecare (available for iOS and Android). Take your phone with you on your stroll, and Sharecare’s step counter will automatically log your movement.

If mobility is an issue for you, do as much you can to avoid inactivity. If you must adapt to a disability, work with your healthcare provider (HCP) or a trained exercise specialist to learn what is safe and appropriate for you.

Every minute of movement counts towards your weekly physical activity goals and will help reduce your risk for chronic health issues like heart disease and diabetes. Learn more about the significant benefits of a simple walking routine.

Walking—and other forms of physical activity—help you burn calories. The longer or faster you walk, the more energy you’ll expend.

Optimize your walking and burn more calories with interval training. This type of workout combines short bursts of intense activity with periods of recovery, which can help increase weight loss and cardiorespiratory fitness.

Start simple: As you’re walking, pick a spot ahead of you. Increase your pace until you reach it, then reduce your speed. Alternate between two minutes of moderately paced walking and one minute of fast walking. Continue this pattern throughout your walk.

Walking can help you manage and reduce your risk of type 2 diabetes. If left unchecked, this chronic disease can damage the heart, nerves, eyes, and kidneys over time.

Being overweight is a primary risk factor for type 2 diabetes. Following a healthy diet that emphasizes fruits and vegetables, whole grains, lean proteins, and health fats, while limiting saturated fat and sugar is one important way to reduce your risk for this condition.

Getting regular physical activity is another step you can take. For many people, a walking routine may be one simple way to find time for fitness every day. A 2022 study published in the journal Diabetes Care found that, in a group of ethnically diverse women in their 70s and 80s, every 2,000 steps taken per day contributed to a 12-percent reduction in risk for developing diabetes.

Walking can reduce your risk of high blood pressure and high cholesterol, both of which can lead to heart disease and stroke. You might be surprised to learn that when it comes to heart disease risk, the benefits of walking may be similar to those associated with running. So, someone who runs a mile could receive many of the same benefits if they choose to walk instead (and perhaps go a little farther).

Research published in 2013 in Arteriosclerosis, Thrombosis, and Vascular Biology concluded that both running and walking reduced the risk of high blood pressure, high cholesterol, coronary heart disease, and diabetes.

The American Heart Association also suggests that walking at a brisk pace for at least 150 minutes per week is linked to a slew of health benefits, including a lower risk of heart disease, stroke, diabetes, high blood pressure, and high cholesterol. It also reduces the risk for depression, which in turn, can help protect the heart. That’s because people with depression have an increased risk for developing heart disease—and vice versa.

Work, relationships, and money can be stressful, but hitting the pavement can help alleviate the tension. How? Exercise releases endorphins, chemicals in the brain that ease pain and reduce stress. For some, physical activity can also promote feeling of accomplishment, providing an additional mood boost.

You can begin to ease stress and anxiety before your walk with a few minutes of gentle stretching. Loosen your calves, hips, and chest to increase blood flow and reduce your risk of injury.

There is a growing pile of evidence, supporting the brain-boosting benefits of exercise, according to the U.S. Department of Health and Human Services (DHHS). Physical activity could help you sleep and think better and reduce your risk for dementia, including Alzheimer’s disease.

A 2021 study published in Healthcare looked at the effects of various walking programs on cognitive function and physical fitness in older adults. Researchers found that any type of walking exercise led to cognitive improvements over time.

More recent studies have also established a link between exercise and mental health, suggesting that being active can ease anxiety and reduce the risk for depression.

A brisk morning walk can set your body up for restful sleep at night. Exercise boosts production of melatonin, a natural sleep hormone found in your body. A review published in 2017 in Advances in Preventative Medicine looked at 34 studies involving the effects of exercise on sleep. The researchers found that exercise has a substantial positive effect on sleep quality and duration.

A November 2017 study published in the American Heart Association’s journal Circulation suggests that older adults could increase their longevity by taking a brisk walk every day. For the study, more than 17,700 women with an average age of 72 were asked to wear tracking devices when they were awake. The wearable technology measured the amount and intensity of their physical activity.

Researchers found participants who engaged in more moderate to vigorous intensity physical activity per day—like brisk walking—had a roughly 60 percent to 70 percent lower risk of death, compared to the least active participants.

Belonging to a group of supportive friends is one of the most influential things you can do for your health and wellness. A moai is a group of people gathering for a common purpose, such as fitness. This Japanese concept developed hundreds of years ago and is still used extensively by people in Okinawa, one of the original Blue Zones longevity hotspots. Try forming a walking moai with your family, friends, and neighbors. Not only can you forge lifelong bonds, but you’ll hold each other accountable in achieving your goals, too.

If friendly competition motivates your group, try one of the steps challenges available on the Sharecare app. Compete with your friends and family to see who can move the most.