Why Walking is the Best Exercise

Walking might not seem like the most effective way to get fit – but it actually is! The human body is designed to walk. Not only is walking a fun way to improve your fitness, it is also gentle, low impact, super convenient, and free – and it’s suitable for almost everyone. 

Walking at a pace of 3.1–4.97 miles per hour is considered moderately intense exercise. [1] Keeping your pace within this range and getting out for at least 30 minutes of walking on most days will give you the greatest reward for your effort. You can even break it up into a few 10 minute walks to fit with your busy schedule. [2] 

Here’s why you should walk your way to better health. 

Metabolic Health  

In one hour, a 154-pound person will typically burn: [3] 

When combined with healthy eating habits, burning this many calories with regular walks can help you maintain a healthy weight.* 

Studies show that people who walk more often tend to have healthier body-weight patterns than those who walk less. In a review, researchers found that regular walking was associated with gradual reductions in body weight among adults of all ages, even without dietary changes.* [4] 

You may help support metabolic health by incorporating strength training into your walks, such as light ankle or hand-held weights, as well as by increasing your pace or the time spent walking.* 

Cardiovascular Health  

Without a doubt, walking is good for your heart. A meta-analysis of 42 studies covering the health outcomes of 1,843 walkers confirmed that people who commit to walking with others are more likely to walk consistently and have positive attitudes toward physical activity, significantly improving their: [1] 

In addition to all these benefits, most people find that walking is a simple activity that most people can enjoy as part of everyday life. [1] 

Strong Bones  

 Weight-bearing exercises, such as walking and hiking, are important for the maintenance of strong, healthy bones.* This is because your body is working against gravity, helping to support bone mineralization.* 

Increased bone density is an important factor in helping to prevent fractures in postmenopausal women.* The 12-year Nurses’ Health Study found that women who walked for at least four hours per week had a 41% lower risk of hip fracture compared with those who walked for less than one hour per week. [5] 

Feel-Good Habits 

Under stress lately? Getting outside for a walk can help support a balanced mood.* Exercise releases endorphins, which can contribute to a sense of well-being.* One study found that university students experiencing occasional stress were able to significantly lower their levels of the hormone cortisol by going for a walk. While all forms of walking helped contribute to well-being, the students who walked in nature experienced the greatest benefits. [6] 

It’s no wonder many people return home from a brisk walk with color in their cheeks and a smile on their face.