Regular physical activity is essential for good health. However, it’s not always easy to find time to exercise. Going for walks is a great way to meet your daily physical activity needs. Walking provides the health benefits of physical activity, but it’s also a convenient and inclusive way to move.
Try to walk for 30 minutes each day; it’s an an attainable goal and easy to remember. This can be one 30-minute walk, two 15-minute walks, or three 10-minute walks; each minute of physical activity contributes to meeting your daily goal.
Movement is essential for good health, and going for walks is an excellent way to meet your physical activity needs. Walking is accessible for people of all ages and fitness levels. Share on X
Walking benefits your health
The Department of Health and Human Services recommends a minimum of 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week.
Walking at a brisk pace gets your heart rate up, which falls under the category of moderate-intensity aerobic activity.
How fast is a brisk walk? It’s roughly that speed that you walk when a stranger kindly holds the door open for you, but they’re slightly too far ahead of you.
Walking benefits your health in many different ways:
- Manage stress. Walking allows your to relax, decompress, and sift through your thoughts.
- Improve your mood. Spending time outdoors and physical activity are both shown to improve mood.
- Manage a healthy weight. Physical activity is essential for good health and maintaining a normal weight.
- Manage cholesterol. Regular exercise helps keep your cholesterol levels in the appropriate range.
- Stay active. A body in motion stays in motion. The more you move, the easier it is to stay active and move freely without pain.
- Decrease your risk for disease. Regular physical activity lowers your risk for type 2 diabetes, obesity, heart disease, and some cancers.
- Strengthen muscles. While walking doesn’t satisfy the Physical Activity Guidelines for Americans recommendation for strength training two days a week, walking does help strengthen your legs and core.
- Strengthen your bones. The average person reaches peak bone mass around age 30. After this point, you start losing more bone tissue than your body produces.
- Improve cardiovascular health. Getting your heart rate up keeps your heart healthy and strong.
- Promote healthy lungs. Muscles need more oxygen during exercise and activity, which means your lungs have to work harder.
- Regulate blood pressure levels. Reducing stress and strengthening your heart helps keep your blood pressure at healthy levels.
It’s a convenient and inclusive way to be active
There are many different ways to meet your daily physical activity needs. However, walking is especially convenient, and it’s accessible for people of all ages and fitness levels.
You don’t need special gear or equipment to go for a walk, and there isn’t an annual or monthly membership fee. All you need to go for a walk is a comfortable pair of shoes.
You can walk anywhere. Simply step out your front door after meals, or walk around the office on your lunch break. Remember that each minute of physical activity throughout the day adds up.
People of all ages and fitness levels can improve their health together. This creates opportunities to bond with friends or family members. Bring your dog along for your family walk — pets need exercise, too!
The more your move, the greater the health benefits. One of the most rewarding things about walking for your health is that it’s easy to see improvement. It becomes easier to go farther, and you will feel healthier. Gradually increase the distance and the duration of your walks, or increase the number of walks you go on. Try walking faster.
Walking is generally a safe activity, and you can adjust the intensity to meet your needs and abilities. Talk to your doctor if you’ve never exercised, or if it’s been a long time since you’ve been physically active.
FAQs
Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.
What are the benefits of walking Webmd? ›
Roughly 4,000 steps helps reduce the risk of early death from any cause. At 6,000 steps, you may lower your risk of type 2 diabetes, particularly if you're an older woman. 6,500 steps may lower your blood pressure. Past 8,000 steps to lower your risk of obesity, sleep apnea, and depression.
Are two 15-minute walks as good as one 30-minute walk? ›
Try to walk for 30 minutes each day; it's an an attainable goal and easy to remember. This can be one 30-minute walk, two 15-minute walks, or three 10-minute walks; each minute of physical activity contributes to meeting your daily goal.
What are 3 benefits of walking everyday? ›
Strengthen your bones and muscles. Improve muscle endurance. Increase energy levels. Improve your mood, cognition, memory and sleep.
What happens if you start walking everyday? ›
Your Bones and Joints Stay Healthy
Because walking is a weight-bearing activity, making time for it every day keeps your bones healthy, boosting bone density and decreasing your risk of osteoporosis and fractures. "Walking puts stress on your bones, which helps them maintain their strength," Dr. Hameed says.
How many miles is 10,000 steps? ›
A total of 10,000 steps equals 4 to 5 miles. The number of steps per mile varies from person to person and depends on your stride length. Knowing how many steps are typical for a mile, you can begin to envision how far you need to walk to log 10,000 steps per day. It also works in reverse.
How many steps is 30 minutes of walking? ›
Remember: 1500 steps equals about 15 minutes of walking & 3000 steps equals about 30 minutes of walking. Your aim for week 1 is to add in an extra 1500 steps on three or more days this week to your baseline steps.
How long does it take to see results from walking 30 minutes a day? ›
After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!
What part of the body does walking target? ›
The primary muscles used in walking include the quadriceps and hamstrings, the calf muscles and the hip adductors. The gluteal and the abdominal muscles also play a significant role in forward motion.
Can walking reduce belly fat? ›
One of the most effective ways to reduce belly fat is to regularly take part in aerobic exercise, such as walking ( 19 , 20 ). In one small study, women with obesity who walked for 50–70 minutes three times per week for 12 weeks, on average, reduced their waist circumference and their body fat.
Older adults who walk three to four miles a day — 6,000 to 9,000 steps — were found to be 40 to 50 percent less likely to suffer a heart attack or stroke than those who walk a mile (2,000 steps) a day, according to research published in the journal Circulation.
Does walking tone your butt? ›
The shape of the buttocks is defined by muscles known as the glutes. That's the gluteus maximus, gluteus medius, and gluteus minimus, as well as the fat that lies over them. Walking, running, and climbing all work the glutes. Strength training that targets these muscles can help give you a tighter, more rounded look.
Is it better to walk faster or longer? ›
A longer walk may take more time, but the activity lowers your risk of injury and provides many of the same health benefits as walking faster. A longer walk builds endurance so that you can, over time, cover longer distances, Dr. Higgins says. Consistent walking allows you to gradually combine both distance and speed.
Is walking alone enough exercise? ›
Yes, walking is good exercise. A new study shows that walking just 4,000 steps a day can significantly lower your risk of dying. And every step counts.
What is a good age to start walking? ›
Each child develops at their own pace, and there's a wide range for when babies begin walking—9 to 18 months. The average age for walking independently is 12 to 15 months. If your baby isn't taking a few steps on their own by 15 months or isn't walking independently by 18 months of age, talk with your pediatrician.
Why is walking correctly important? ›
Walking properly can help you avoid putting unnecessary stress and strain on the muscles, ligaments, and joints throughout your body. More energy. Walking with poor posture isn't efficient. It can wear your muscles out faster, whereas walking with good form can conserve your energy.
Why is learning to walk important? ›
Learning to walk is one of the most important achievements in your baby's life, as it's a big step towards independence. Once they are on their feet, your baby will become a little explorer.
