I walk my dog regularly and although the strolls give me purpose, I’ve realized how much I enjoy walking, too. And seemingly, so do many of you, as on my daily walks around town I see the same faces, day in and out, with dogs and without; we nod and smile and carry on moving.  

To the runners and gym-goers, open-water swimmers, and Lycra-clad cyclists, it may seem as though we’re not doing much exercise, but that’s where you’re wrong: walking is so good for everyone, all ages and abilities.

“This low-impact, accessible activity offers a range of benefits for both body and mind,” asserts Lisa Robinson, general manager at Roseville Health & Wellness Center (rosevillehwc.com). “Regular walking can improve cardiovascular health, boost mood, and increase energy levels.” 

The health benefits of walking should not be underestimated.  “Walking is a cornerstone of a healthy lifestyle,” Shideh Chinichian, MD, family medicine practitioner at Dignity Health (@drtrendymd), tells me. “Regular walking reduces the risk of chronic conditions like heart disease, stroke, and type 2 diabetes. It supports weight management, strengthens bones and muscles, and even boosts longevity.”  

Jessica Dillon, MSN, RN, NP-BC, at Marshall (marshallmedical.org), is passionate about how walking contributes to bone health.  “Women are at a greater risk of developing osteoporosis, osteopenia, and associated fractures; and weight-bearing exercises, such as walking, positively impact bone health in several ways. Dillon goes on to say that by helping to improve strength and balance, walking can reduce your risk of falls, injuries, and fractures.  

As well as physical benefits, walking is great for the mind, too, as Ashlee Janzen, MS, LMFT (ashleejanzenlmft.com), describes. “I recommend walking for anyone looking to decrease stress or anxiety. [It] stimulates the right and left brain, creating a rhythm that causes bilateral stimulation [and] helps in processing emotions, trauma, anxiety, and stress.” Dr. Chinichian adds: “Mentally, walking can be a time to decompress and practice mindfulness. Observing your surroundings, reflecting on gratitude, or listening to a calming podcast can turn your walk into an enriching experience.”

Many of us walk every day in some capacity, so what’s different about it as exercise and what should we be aiming for? All the experts I spoke with talked about walking intentionally—with a focus on step count or distance and pace, meaning your heart rate. “Someone who walks less than 5,000 steps a day is considered to live a sedentary lifestyle. We want you to be living an active lifestyle!” Dillon says, acknowledging, though, that “a little bit is always better than none.”  

Erin Johnston, fitness director at Broadstone Sports Club (sparetimesportsclubs.com/clubs/broadstone) and adjunct professor at Folsom Lake College in kinesiology, health, and athletics, advises, “Studies have shown that brisk walking is more beneficial than a stroll, but all walking has benefits.  You really want to aim for 10,000 steps and elevate your heart rate to receive the cardiovascular benefits.” If that feels like a lot, try taking the stairs, parking further away, or incorporating a lunchtime walk into your day. 

You can maximize the physical benefits of walking by wearing a weighted vest, a backpack with weighted items inside, or carrying small dumbbells. “A weighted vest boosts calorie burn and strengthens your core, shoulders, and lower body, as well as [making] your muscles work harder. Start with 5%-10% of your body weight to avoid overloading your body,” Dillon explains. 

When we think of intentional walking, we think of walking outside or hiking in nature, which brings with it added benefits. “Exposure to natural sunlight helps with vitamin D synthesis, [which] is known to reduce inflammation, improve immune function and glucose metabolism, as well as promote normal bone density,” Dillon says. Dr. Chinichian adds, “Being in green spaces reduces stress hormones like cortisol and increases endorphins. Walking on uneven terrain also engages stabilizing muscles, improving balance and coordination.”

Varying surfaces and being in fresh air may be positive for some but problematic for others. Johnston suggests using walking poles to help with confidence; for those who find hard surfaces to be uncomfortable, she recommends finding trails or soft surfaces. Robinson also offers a treadmill as an alternative. “Walking on a treadmill provides a consistent, controlled environment where you can stay active, avoiding outdoor elements, making it both safe and convenient.” A step on a treadmill is “worth” the same as a step outside, physically; plus, you can change the incline, speed, and even what you’re watching as you walk!  

Curious why 10,000 is the magic number? Johnston informs me that it was a Japanese pedometer maker who designated it in the ’60s. Since then, most research has been performed on 10,000 steps, which equates to about four or five miles, as it’s an achievable number throughout a day for the average person. But she is keen to emphasise that a leisurely walk has its benefits, too, delivering an endorphin rush and elevating your mood. “Just make sure you stay hydrated! You might not be sweating, but you still need water.” 

by Caroline Kings
Top photo © Ljupco Smokovski - stock.adobe.com. Bottom photo Minerva Studio - stock.adobe.com. Photo © JenkoAtaman - stock.adobe.com.