Benefits of Walking: 14 Reasons Walking Is One of the Best Forms of Exercise

Physical activity is essential for healthy living. But you don't have to run marathons or do other high-intensity workouts to stay active. Walking is an excellent aerobic exercise with a host of benefits. And it's low-impact and accessible, so it's a great option for many people.

The right walking routine can keep your mind sharp and your body healthy. From a better mood to more energy, you’ll find plenty of reasons to keep walking.

What are the benefits of walking?

Walking might not come to mind when you think of a heart-pumping exercise. But it should. Taking a brisk walk or power walking 5 days a week can provide the same benefits as other cardio exercises, from better heart health to better sleep. Plus, it's easy on the joints and accessible to many people. 

This simple yet effective physical activity can help you meet your health and fitness goals. Keep reading for 14 proven reasons to lace up your walking shoes. 

1. Lifts your spirits

The next time you’re feeling down, consider stepping out for a walk. Studies indicate that walking reduces the symptoms of depression. And it may help with anxiety and loneliness. 

Leave your phone at home and head somewhere scenic for an even bigger mood boost. Research suggests that forest bathing — taking time to slow down and experience the outdoors, such as during an immersive nature walk — is particularly beneficial. It has been shown to help increase self-esteem and improve mood.

2. Helps you maintain a healthy weight

Walking is an approachable exercise that can help you maintain a healthy weight. And that’s true whether or not you can carve out time for long walks. 

In a small study of women who were considered overweight or obese, researchers compared the effects of long periods of walking with shorter, more frequent walks. The women who took two 25-minute walks a day lost more weight than those who took one 50-minute daily walk.

3. Improves heart health

Walking is a great place to start if you want to be more active to boost your heart health. Research suggests that walking improves your heart health by: 

• Lowering your blood pressure

• Controlling your blood sugar

• Reducing your risk of heart disease

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4. Strengthens your immune system

A study found that aerobic exercise may help you fight the common cold. So, walking could reduce your chances of catching a cold or limit the length and severity of cold symptoms if you do get sick. 

5. Protects your bones

Weight-bearing activities such as walking keep your bones healthy and strong. They challenge you to work against gravity, which may slow bone loss in people with osteoporosis. 

6. Relieves joint pain

Walking is a low-impact exercise that's easy on the joints. It can be a good option for people with conditions that affect their bones, muscles, and joints. Examples include: 

• Arthritis: A 2022 study found that walking helped people with knee osteoarthritis stave off pain. And it's one of many low-impact exercises that can help people with various types of arthritis. 

• Fibromyalgia: Exercise may help reduce fibromyalgia symptoms, including pain and fatigue. And it's been shown to improve the quality of life of those with the condition.

7. Aids digestion

Skip the couch after dinner and go for a walk instead. According to a small study, walking after a meal helps your body break down food and speed up digestion. A review found that walking for just 2 to 5 minutes, or more, after eating can help manage your blood sugar levels. Multiple studies showed that a low-intensity walk lowered blood sugar in people with prediabetes and Type 2 diabetes. 

8. Prevents varicose veins

Varicose veins are twisted or enlarged veins that usually occur in the legs. They develop when the valves in your veins, responsible for blood flow to your heart, become weak or damaged. Walking is one of several low-impact exercises that may help varicose veins. It gets your blood flowing, and just 10 to 20 minutes of walking each day may prevent or reduce varicose veins.  

9. Boosts energy

It might seem counterintuitive, but regular exercise can give you more energy. Aerobic activities strengthen your heart and lungs, improving your fitness and energy levels. 

A small-scale study looked at how walking affects energy levels in college-aged women. Participants reported feeling more energized from 10 minutes of stair-walking than from a low dose of caffeine. So, the next time you have an afternoon energy slump, try going for a walk instead of grabbing a cup of coffee. 

10. Enhances sleep quality

Sleep is critical for your health and daily well-being. Yet it's estimated that roughly 1 in 3 adults in the U.S. don't get enough sleep. 

One proven way to improve sleep quality? Start exercising. Doing aerobics and strength training can lead to a better night's sleep. And walking fits the bill. It can help you get more restful sleep. Just be sure to avoid higher-intensity exercise for at least 90 minutes before bed. Vigorous workouts too close to bedtime could make it harder to catch some z's.

11. Improves cognition

Regular exercise, including walking, can boost your brainpower in the short term and long term by improving cognitive function and reducing the risk of age-related cognitive decline. Walking may also decrease cognitive decline in people with Alzheimer’s disease. 

12. Sparks creativity

Creativity allows you to use your imagination to consider new possibilities. It's both fun and good for your mental health. Being creative can increase your sense of well-being. So, what can you do when you need more creative inspiration? Evidence suggests that indoor and outdoor walking encourage creative thinking. 

13. Encourages productivity

A walk around the block could help you get more done. Walking is an excellent tool for increasing productivity since it benefits your physical health, overall mood, and creative-thinking skills. It's been shown that walking meetings may help employees get more done at work. 

14. Helps you live longer 

Last but certainly not least, with benefits to everything from your heart to your mental health, walking may improve your quality of life and increase longevity.  

In a study spanning 10 years, researchers looked at the effects of walking on mortality. They found that older adults who walked for at least 15 minutes a day, 4 days a week, lived longer than those who didn't. 

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• Are your daily walks getting boring? Try these exercise tips to take your walking workouts to the next level.

How many steps should you walk every day?

It depends on your fitness level and goals. Taking 10,000 steps a day has become synonymous with the benefits of walking. (That's about 5 miles a day.) Hitting that target can be beneficial. But it's not a magic number, nor is it a requirement. 

Researchers found that older women who averaged 4,400 steps a day lived longer than those who walked less. While the benefits progressively improved with taking more steps, up to a point, they leveled off at 7,500 steps per day. In another study, middle-aged adults who took 7,000 steps a day had a lower risk of mortality, by 50% to 70%, than those who took fewer steps.

Still, some exercise is better than none. For example, evidence suggests that adding 1,000 more steps to your day can significantly improve your health and longevity. Beginners should focus on walking quality and duration. Try starting with 10- to 15-minute daily walks. You can use a fitness tracker to count your steps and track your progress.

How do you add walking to your routine?

Experts recommend that adults get at least 150 minutes, or 2.5 hours, of moderate-intensity cardio weekly. That's 30 minutes of exercise 5 days a week. You can add walking to your routine and gradually work toward that goal. 

Consider these tips to make walking a habit. 

• Set weekly walking goals. One of the keys to building a consistent fitness plan is to set realistic goals. Try setting weekly walking goals. Doing so can keep your walking routine fresh and motivate you to hit new targets. For example, one week, you might take a 15-minute walk after dinner five days a week. 

• Plan walks with friends. Walking in good company can turn dreaded exercise into a fun social engagement. Invite friends or family on planned walks. They can also help you stay accountable. 

• Bring a dog. Having a dog offers numerous health benefits. And they can provide good company on your walks, too. If you don't have a furry friend of your own, consider volunteering to walk dogs at your local animal shelter. 

• Commute on foot. If you live in a walkable city, consider walking to work a few days a week. And if you take public transportation for longer commutes, try getting off one or two stops early and walking the rest of the way. 

• Walk while you work. Schedule walking meetings or lunches to stay active while you work. If you work from home, consider investing in an under-desk treadmill. It can help you reach your daily step goals without disrupting your work day. 

• Take walking breaks. If you sit at a desk all day, take regular movement breaks. Set an alarm for every 30 to 60 minutes to get up, stretch, and walk around for a few minutes. 

Tips to staying safe while walking

As with any exercise, it's essential to stay safe while walking. Review the following safety tips before you head outside for a walk. 

• Plan your route before you go.

• Warm up and cool down before and after every walk. 

• Drink water before, during, and after your walk to stay hydrated. 

• Walk in well-lit areas designated for pedestrians. 

• Follow the rules of the road, observing all traffic signs and signals. 

• Wear comfortable clothes and supportive shoes. This includes sun-protective clothing during warm months and layers during cold months. 

• Wear light or brightly colored clothes if you walk during the day. Wear reflective clothing to stay visible if you walk in the evening. 

• Be aware of your surroundings. 

• Remember to be flexible. Sometimes, your plans will change, and you might have to cut your walk short. That's OK. Your safety is the top priority. 

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Written by:

Katrina Eresman

Katrina Eresman is a freelance writer and musician based in Cincinnati. For the past 5 years, she has written about fitness, physical therapy, and the importance of staying active.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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