Put Your Best Food Forward for Better Health
Imagine a future when medical research has discovered a single daily treatment that could reduce the risk of chronic diseases, increase your stamina and energy, instantly boost your mood, improve your long-term heart health, and even add years to your life. And in this fantastic future—this once-daily treatment would be painless and practically free!
It seems like a far-off dream! But this dream is already a reality. It’s available to almost everyone—today! But it isn’t a drug. It doesn’t require a trip to the doctor or a hospital visit. It turns out that this miracle of modern medicine isn’t medicine at all. It’s a simple health boosting activity that we take for granted. Taking a walk! Yes—hard as it may be to believe, more and more evidence is showing that regular walking can deliver all of these health benefits—and more!
It’s easy, can be done just about anywhere, and poses few risks. As a form of physical activity, walking offers tremendous health benefits. Yet despite all the incredible things it can do for our bodies and minds, walking doesn’t always get the appreciation it deserves.
Hannah Libera, Registered Dietitian
“When we think about traditional exercise, we tend to think about high-intensity, structured activities like running or weightlifting,” explains Hannah Libera, a registered dietitian and certified health coach. “Walking is more of a functional everyday exercise, something that we don’t even notice as part of daily life. It may not be as vigorous, but you can still reap so many health benefits from walking—and it’s enjoyable, too.”
Here, Hannah shares some of the latest news about walking—and simple ways to take your walking routine to the next level.
Step by Step: The Health Benefits Add Up
Walking has long been considered one of the best forms of exercise. So, it may surprise you that we’re still learning more about all it has to offer. In the last few years, new news has kept pouring in to add to the long list of amazing health benefits.
Heart Health
Regular walking strengthens the heart and improves markers of heart health, including blood pressure and cholesterol levels.
“People forget your heart is a muscle and you need to flex it. When you walk, you increase your heart rate, your heart becomes stronger, which reduces your chances of heart disease and other chronic conditions,” Hannah says.
Weight Management
Any exercise, even at a low intensity, burns calories. Walking will burn about 200 to 400 calories per hour, based on your body size and walking speed. And burning more energy can help you maintain a healthy weight. One Harvard study showed that walking an hour a day can overcome the effects of genes linked to obesity.
Digestion and Metabolism
Physical activity gets things moving, including in your digestive system, so walking after a meal is a good idea. What’s more, the after meal walk helps turn the carbohydrates from that food into energy to power your muscles, instead of storing them as fat. This metabolic process can lower your blood sugar and improve your body’s response to insulin, Hannah explains, which can have a variety of other health benefits.
Cancer
According to a 2025 study, walking is associated with lower rates of 13 types of cancer. Daily step counts in the study were inversely associated with cancer.
Those who walked more (up to around 9,000 steps) reaped the most benefits.
Joint Health
As a low-impact exercise, walking is easy on the joints. Walking can actually improve arthritis pain and guard against muscle loss, according to the Arthritis Foundation.
Immunity
Regular walking could be an advantage come cold and flu season. A study found that people who walked 20 minutes a day, at least five days a week, called in sick 43% less often than those who barely exercised.
Mental Wellbeing
The physical benefits of walking are impressive, but let’s not overlook the positive mental health effects.
“Walking releases endorphins, which can help relieve stress and ease depression and anxiety. It can also improve your sleep, which we know is very important for overall health,” says Hannah. “These factors work together to improve your mood, and boost your energy.”
Brain Health
“Walking for exercise can improve cognition and help with memory,” Hannah adds. One study showed that a daily walk can lower the risk of dementia or cognitive decline in people prone to Alzheimer’s disease.
Healthy Aging
People who walk more tend to live longer. Experts believe walking contributes to longevity by reducing inflammation and the risk of cardiovascular disease, cancer, and other chronic diseases that can lead to premature death.
This is backed up by research into Blue Zones, regions of the world where people may live significantly longer and healthier.
“Blue Zones tend to be highly walkable communities, which tells us walking could be linked to longevity. We’re not sure if it’s the walking itself, the socialization that’s happening in those walkable communities, or both,” Hannah explains.
Walking Upgrades to Try
The science is clear: Walking is exceptionally good for you. But before you head out the door or power up that treadmill, it’s important to know that different walking strategies can impart unique health benefits.
As Hannah puts it, “Your health goals, and what you want to get out of walking, can really drive how you walk, when you walk, and where you walk.”
Whether walking is already part of your fitness routine or you’ve just committed to moving more, Hannah recommends the following ways to get the most out of your walking workout.
(She also reminds us that if you’re new to exercise, or haven’t been active at all in a while, it’s always a good idea to talk with your doctor about an exercise program that’s right for you.)
1. Find the proper footwear.
What to do: Find a pair of walking shoes that fit well and meet your personal needs.
Why it works: Appropriate shoes will make walking more comfortable and help prevent injury. For example, some people need extra arch support, while others might need more ankle support from a shoe.
Good to know: Look at the soles of your shoes for clues. The wear patterns can show how you walk and whether you favor one side of your body over the other.
Ask for advice at a high-quality sporting goods store. The staff there may be able to help interpret that wear and tear and find the right shoe for your feet and your gait.
2. Check your form.
What to do: It may sound silly, but many of us could use a refresher on good walking form. Walking doesn’t just involve your legs, it’s a full-body movement.
The key is to face forward, stand tall, and relax your shoulders, which should be stacked over your hips. Maintain this posture throughout your walk. Step heel-to-toe and let both arms swing naturally at your sides. If you’re walking your dog or carrying a bag, switch hands now and then to even things out.
“Take an inventory of your body as you walk,” Hannah says. “Remember to engage your core and tuck in your tailbone to protect your lower back.”
Why it works: Good form can help prevent backaches and other injuries, make it easier to breathe, and keep you balanced as you walk.
Good to know: Resist the urge to stare at your feet (or worse, your phone!)
“We always want to look down to where we’re stepping, especially when hiking. But to promote good posture and mobility, you really want to keep your head up as much as possible,” Hannah advises.
3. Head for the hills.
What to do: Hills are much more interesting than flat roads—and more challenging! Increase the incline on your treadmill or add natural hills to your walking route for a nice change of scenery.
Hannah is a big fan of outdoor walks, as long as you can do them safely. “You get fresh air and some exposure to the sun. Sunlight helps your body generate vitamin D, which is critical for bone health,” she notes.
Why it works: When you walk on an incline, your body must work harder to fight gravity. This, in turn, burns more calories and strengthens your muscles faster than walking on flat ground. For each 1% increase in your incline, you’ll burn about 10-12% more calories.
Good to know: Start slowly with gentle inclines and tackle hills gradually. If you notice pain, that’s a sign to stop or turn around, Hannah warns. You may need to adjust the intensity of your walk or shorten the distance. And keep it varied, try not to walk at one incline level for extended periods of time to mix it up, she adds
4. Speed it up.
What to do: Instead of maintaining a constant speed, aim to walk a little faster in short intervals.
“Make it a game. Tell yourself you’re going to walk really quickly to the next tree or stop sign, or for the next lap. Then you can go at a leisurely pace until the next landmark,” Hannah suggests.
Why it works: Fast walking for just 15 minutes a day is associated with health benefits, particularly longevity. Plus, varying your walking workouts keeps you more engaged, which helps you stick with the habit.
Good to know: What counts as walking fast? It’s about 3 to 4 miles per hour. “With brisk walking, you’re just slightly out of breath, but you can still have a conversation,” Hannah says.
Another way to measure your level of effort is by wearing a heart rate monitor. Aim to be within 50% to 70% of your maximum heart rate, calculated as 220 beats per minute minus your age.
You can get the basic health benefits of walking from the lower end of this range. For greater cardiovascular conditioning, target a higher heart rate. (Learn more from the American Heart Association.)
5. Weigh it down.
What to do: Add a backpack, a weighted vest, hand weights, or ankle weights to increase the intensity of your walk.
Why it works: Adding extra weight (up to 5 pounds) makes your body work harder. The weights will further challenge the muscles in your arms, legs, and core—wherever you wear them. Think of it as adding a layer of strength training to your walk!
Good to know: To keep from hurting yourself, start with light weights and make sure the weight is evenly distributed. This tip is best for people who already have at least a moderate level of fitness and no joint issues.
“Walking with added weight should feel natural. You shouldn’t be struggling to move or to stay upright. A weighted vest is not a good idea if you have trouble with balance or mobility,” Hannah cautions. The same is true for ankle weights if you have knee problems.
6. Time it right.
What to do: When you walk affects the exact health benefits. Choose your own walking adventure according to your primary health goal.
Why it works: Exercising at different times of day draws on different sources of energy in the body. Walking right after eating, even just a few minutes, can help prevent blood sugar spikes and reduce insulin resistance.
Meanwhile, some research suggests that exercising before breakfast, when you’re still fasting, may have benefits. (But don’t skip the most important meal of the day entirely!)
Good to know: Ultimately, the best time to walk is the one that works for your schedule. No matter when you get your steps in, you can walk longer to reap more health benefits.
For example, a 10-minute “dose” of walking can help lower blood pressure and improve mood, which is an excellent start.
But consider that walking 30 minutes a day can help protect against bone loss, while 40-minute walks may help improve memory. And even longer hour-long walks are associated with a reduced risk of depression.
7. Be a goal-getter.
What to do: Set a goal to move more. Use a smartphone, smartwatch, or other device to track your steps.
Why it works: Measuring progress toward any goal is inherently motivating. A review of 12 research studies found that wearing a fitness tracker incentivized people to move more.
Good to know: You often hear about 10,000 steps a day (about 5 miles for most people), but there’s nothing magical about this exact number. For many busy adults, a more realistic goal could be between 5,000 and 7,000 steps—and, according to a recent study published in The Lancet, just as beneficial.
Hannah recommends focusing on the overall time you spend walking. “The point of a goal is to get moving. As long as you’re getting your heart rate up for at least 30 minutes a day, five days a week, you should be meeting that goal. It doesn’t have to be all at one time; it can be broken up into what’s manageable for you,” she says.
Hitting Your Stride
Walking can become part of almost anyone’s exercise routine, no matter what your fitness level or your health goals. As science shows, walking can be remarkably good for you, from head to toe.
Any amount of walking is helpful—and the longer and more often you lace up, the more you can gain. “If you go from walking 0 minutes a day to 5 minutes a day, you will benefit. If you go from 30 minutes three days a week to five days a week, you will benefit,” Hannah says. “Just focus on moving more.”
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.