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Why Walking Might Be the Best Exercise There Is
By LifeWell Compass Editorial Team · Published · Updated · 3 min read
It's free, easy on your joints, and linked to a long list of benefits. How to get more out of every walk.
Walking doesn't get the attention that running or HIIT classes do, but it may be the most underrated exercise there is.
The benefits
- Supports heart health and healthy blood pressure.
- Helps with blood sugar control, especially after meals.
- Improves mood and reduces stress.
- Easy on the joints compared with high-impact exercise.
- Helps with sleep, especially walks in daylight.
How much?
Health guidelines recommend at least 150 minutes of moderate activity a week, about 30 minutes, five days a week. A brisk walk counts. Three 10-minute walks work just as well as one long one.
Make every walk count
- Pick up the pace: you should be able to talk, but not sing.
- Add hills or stairs for more challenge.
- Walk after meals. Even 10 minutes helps.
- Invite someone. It's more fun and you're more likely to go.
Getting started
Supportive shoes are the only gear you need. Start with what feels comfortable and add a few minutes each week.
Walking for independence
Regular walking helps maintain strength, balance and endurance, which are key to staying independent as you age.
Walk safely
- Choose even, well-lit paths.
- Wear supportive, non-slip shoes.
- Carry your phone and ID.
- Walk with a friend or group when possible.
In bad weather, many shopping malls open early for mall-walking.
