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There’s a common misconception that walking is not an intense enough form of exercise, but walking has well-documented physical and mental health benefits.
My clients often ask me if walking is good exercise, and I always reply enthusiastically, “Yes!”
Walking just 30 minutes a day decreases the risk of severe cardiovascular disease and dementia, according to two new studies from autumn 2023. The researchers found that the risks of heart disease and cancer decreased by 10% for every 2,000 steps walked each day up to 10,000 steps a day.
They also found that the faster the pace, the greater the benefits: Walking at a pace of 80 steps or more per minute reduced the risk of serious illness by a greater percentage than walking 40 steps per minute — but walking at any pace on a regular basis can also help to reduce stress and body fat.
If you’re still concerned that walking isn’t serious enough exercise for weight loss, check out the amazing transformations of members our Start TODAY walking group, and you'll believe that walking can really make a big difference!
Health benefits of walking
Walking has been a hot topic in recent years, with researchers discovering more and more ways that it can benefit your health. Check out these lesser-known benefits to walking regularly, and then take a look at the 31-day walking plan that I created for TODAY, which also includes strength-training exercises to help build muscle.
Walking just 10 minutes a day can improve your mood, studies show.
Daily walking can increase metabolism in women 35-50 years old.
A daily walk can improve sleep quality and length of sleep, another recent study found.
Since it increases blood flow, researchers found walking just an hour a week can help adults with joint pain improve their range of motion and mobility.
Premenopausal women can improve bone density by taking a brisk walk for 30 minutes three days a week.
How to make your walking workout more intense
So how can you make sure you’re getting the most out of your walk? Here are five ways to supercharge your walking routine:
- Walk for at least 30 minutes a day. If walking is your main source of exercise, set a goal of logging at least 30 minutes a day. If weight loss is your goal, aim for longer walks of 45-60 minutes when you can. Some people also find that setting a step goal — like 10,000 steps a day — helps motivate them. Choose a time or step goal that is attainable for you. If you need to start with just 10 minutes or 5,000 steps a day and build up, that is better than nothing! The first step is ensuring that you can be consistent with your walking; once you make it a daily habit, then work on increasing the duration.
- Pick up the pace. Walking briskly helps improve cardiovascular fitness and burns more calories. If you struggle to walk briskly for 30 minutes straight, try adding intervals into your walk. To alternate your pace, walk for one minute or one block at a regular pace, and then speed walk for the next minute or block. Be sure to adjust your routine so that you continue to make progress. If your walk starts to feel easier, that is a sign that it’s time to pick up the pace or adjust your intervals. For example, walking two to three minutes at a brisk pace and then recovering for one minute.
- Add in some hills. We all get stuck in the rut of taking that same route around the neighborhood. Switching things up keeps your body guessing and introduces new challenges, which will help you see results faster. Spice it up by finding a route with some elevation. Walking on an incline will engage your leg muscles more than walking on level ground, so take a path with some hills. This will make for a more intense workout for your glutes, hamstrings and quads, while also increasing your heart rate.
- Walk with hand or ankle weights. If you would like to see more progress when it comes to building muscle and toning, try adding weights. With ankle weights you are making your body work harder to perform the same walking movement. If you want to work your arms, try walking with light dumbbells or these body-weight arm exercises. One of my clients started walking with two, 20-ounce water bottles and makes it her goal to drink both of them by the time she makes it back to her house!
- Increase your distance over time. When it comes to any form of exercise, knowing when to increase the intensity of your workout is essential in making progress. This goes for walking as well. After consistently walking the same distance for a few weeks, try gradually increasing how far you go. Sometimes the best way to do this is with distraction! Get lost in a podcast or a playlist of your favorite music and the time will fly by. One of my clients uses her time speed walking through the neighborhood to say positive affirmations to herself like, “I am a walking machine!” and “I feel so good in my own skin!” Some days she gets so carried away with her affirmations that an hour goes by. She started noticing that she was sweatier and more out of breath after the longer walks, so that motivated her to get lost in her own positive self-talk more often.
Stephanie Mansour
Stephanie Mansour is a contributing health and fitness writer for TODAY. She is a certified personal trainer, yoga and Pilates instructor andweight-loss coachfor women. She hosts “Step It Up with Steph” on PBS. Join her complimentary health and weight-losschallenge and follow her for daily inspiration onInstagram and in hernew app.
FAQs
“Walking is just as good as any other form of exercise,” says University Hospitals pediatric sports medicine specialist Laura Goldberg, MD. “The guidelines are 150 minutes of moderate activity or 75 minutes of vigorous activity a week.
Is walking a good enough workout? ›
“Walking is just as good as any other form of exercise,” says University Hospitals pediatric sports medicine specialist Laura Goldberg, MD. “The guidelines are 150 minutes of moderate activity or 75 minutes of vigorous activity a week.
Does walking reduce the risk of disease? ›
People who are physically active can live longer and have a lower risk for chronic diseases such as heart disease, stroke, Type 2 diabetes, depression, dementia and some cancers. Walking is a low-impact exercise that requires no equipment except a good pair of walking shoes.
How many steps should I walk for healthy life? ›
How many steps to take for general health. Walking is a form of low impact, moderate intensity exercise that has a range of health benefits and few risks. As a result, the CDC recommend that most adults aim for 10,000 steps per day .
Is walking 10,000 steps a day enough exercise? ›
Doing any physical exercise will help contribute to a calorie deficit which is required for weight loss. Specifically walking 10,000 steps a day has been linked with weight loss, however, it's not required and shouldn't be viewed as something mandatory in order for you to lose weight.
Is 5000 steps a day good? ›
'If you only walk 5,000 steps a day, you are still significantly reducing your risk of dying prematurely and cardiovascular disease. The risk of premature death continues declining until about 7,500 steps per day when it levels off,' she says.
Is walking 20 minutes a day enough exercise? ›
There's now more encouraging evidence that you don't have to run marathons to make a difference in your health. A brisk 20-minute walk each day could be enough to cut your risk of early death – even if you are obese, according to new research published Jan. 14.
How much walking is bad for health? ›
A good strategy for beginners is to start with no more than 15 minutes of walking at a relatively easy pace (you'll know you're at the right pace when you can speak in full sentences without breathing heavily). Then, add a few minutes each week, building up to 30 minutes of walking at a brisk pace.
Can walking remove heart blockage? ›
With every step, walking offers benefits and is some of the best exercise for heart health. It can improve your cholesterol levels, blood pressure and energy levels, plus it can fight weight gain to improve heart health overall, explains the American Heart Association.
What are the risks of walking? ›
While walking is a simple and effective exercise, it can put you at risk for falls and other injuries. As a result, physical and environmental dangers may turn a walk outside into a trip to the hospital, sabotaging your good intentions to stay healthy.
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.
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.
How many steps is OK in a day? ›
It has long been touted that 10,000 steps a day is the magic number you need to stay fit and healthy - but a new study shows fewer than 5,000 may be enough to see a benefit. The analysis of more than 226,000 people around the world showed 4,000 was enough to start reducing the risk of dying prematurely of any cause.
Is 1 hour of walking a day enough? ›
Walking for an hour every day can have a remarkable impact on your cardiovascular system. As you walk, your heart rate increases, leading to improved blood circulation throughout your body.
Is 20k steps a day good? ›
"Ever since I started doing the 20,000 steps a day, and eating healthier, I've lost 70 pounds." As well as weight loss, she is now completely free of high blood pressure medication and still prioritizes her daily walks, starting her mornings with a brisk four-mile walk to ensure she hits her 20,000 step target.
How many steps is 1 mile? ›
There are approximately 2,000 steps in a mile. While this is a good estimate, it's important to note that the number of steps each person takes per mile will vary based on height, range of motion, fitness level and balance.
Can you get in shape by just walking? ›
Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier. Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier. You do not have to walk for hours.
Does walking count as 30 minutes of exercise? ›
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.
Is it better to walk or go to the gym? ›
Those who engaged in “regular, brisk walking” for longer than half an hour had lower Body Mass Indexes (BMI) and smaller waists than those who did other exercise such as going the gym or playing football or rugby. The results were particularly true for women, people over 50 and those on low incomes.
How far of a walk is a good workout? ›
Guidelines suggest walking 150-300 minutes (2 ½ – 5 hours) a week at a moderate intensity or 75-150 minutes (1 ¼ – 2 ½ hours) a week at a vigorous intensity.
