Walking: The Simple Exercise With Big Health Benefits
Most people see walking as just a way to get from point A to point B. But it’s actually one of the simplest, most powerful forms of movement anyone can do—no gym, no equipment, just your own two feet.
Why Walking Matters More Than You Think
It might not look as intense as burpees or planks, but walking is a true bodyweight workout. “Your large muscle groups are moving the weight of your body,” explains Dr. Marie Kanagie-McAleese, pediatric hospitalist at University of Maryland Upper Chesapeake Health. That means quadriceps, hamstrings, calves, even your abs, biceps, and shoulders are working.
Ali Ball, exercise physiologist at OSF HealthCare, adds that walking also counts as aerobic exercise, since it keeps your heart rate elevated. Research in the Journal of the American College of Cardiology found that just 15 minutes of walking can give benefits equal to five minutes of running. That’s a pretty big return on investment.
How Walking Protects Your Health
The perks go far beyond steps on a tracker. “Walking improves cardiovascular health, reduces risk of heart disease, stroke, diabetes, obesity, high blood pressure, and cholesterol,” says McAleese.
A 2021 study in JAMA Network Open found people who walked at least 7,000 steps daily had up to a 70% lower risk of early death. And a 2023 review in the British Journal of Sports Medicine showed just 11 minutes a day of brisk walking can lower your risk of heart disease, stroke, and some cancers.
Even light walking helps undo the harm of too much sitting. “Any movement throughout the day counts,” McAleese says. Sitting too long raises the risk of chronic illness, so adding movement matters.
But Is Walking Alone Enough?
Not quite. Federal guidelines call for 150 minutes of aerobic activity per week plus at least two strength sessions. Walking can hit the aerobic target if you pick up the pace—think brisk, purposeful steps, hills, or wearing a weighted vest.
But for strength training? Walking doesn’t cover it all. “It’s low-level bodyweight exercise, but many muscles aren’t engaged,” McAleese says. Lifting, resistance training, or bodyweight moves add key benefits like injury prevention and flexibility.
How To Turn a Walk Into a Workout
Forget the “10,000 steps” myth—it’s not backed by science. What matters is time: aim for 150 minutes of moderate activity each week. Break it up however you like—ten minutes here, twenty minutes there—it all adds up.
So how do you know you’re walking at a moderate intensity? Use the talk test: if you can chat but not sing, you’re in the right zone. Or check your heart rate—it should be 50–70% of your max (220 minus your age).
And yes, form matters. “Stay upright, keep abs engaged, squeeze your glutes, and let arms swing naturally,” Ball says. Avoid leaning forward, which can strain your back.
A Mindset Shift That Makes Walking Count
The real trick is redefining what exercise means. “We think of exercise as a specific block of time at the gym,” McAleese explains. “But really, it’s any meaningful movement throughout the day.” Walking, whether it’s a brisk workout or extra steps in your routine, is a powerful, accessible way to stay healthy.