Walking might be the most underrated exercise for your health

Some exercise comes with a pretty long packing list:

• The right shoes
• Special equipment
• A specific gym membership
• A class reservation app
• Or maybe a playlist powerful enough to get you through it

Walking asks much less of you.

“Walking is very accessible as you don't need special skills, equipment, or a gym membership,” says Tiffany Gust, MS, NBC-HWC, an exercise physiologist at Intermountain Health. “It is low impact and can be done at any age.”

That simplicity may help explain why walking is getting so much attention right now.

You can walk around the block, around the office, through the grocery store, or with your dog, your neighbor, or the friend you've been meaning to call. You can even start by walking around your kitchen.

What are the health benefits of walking?

Walking can support your physical and mental health while helping you maintain the mobility you use every day.

As Gust puts it, “Walking is not just for exercise; it's practice for everyday life.”

Regular walking can benefit your heart, body, and mind. It can also help you move more throughout the day without requiring a formal workout.

Gust says walking can reduce the risk of heart disease, stroke, high blood pressure, and high blood sugar. It can also help lower cholesterol and support weight management, especially when paired with healthy eating habits. Walking also supports balance, strength, and mobility.

Your mental health gets something out of the deal, too.

“Research shows that walking can improve stress and anxiety, improve mood, promote better sleep, and cognitive health,” Gust says. “It has also been shown to improve depression.”

Then there's the benefit that doesn't show up on a fitness tracker: connection.

“The social component is what motivates most people as they can visit with friends or family,” Gust says.

Instead of finding time for a walk and time to catch up with someone, she suggests combining the two. And at work, Gust points to another option that's exactly what it sounds like: a walking meeting.

Do you really need 10,000 steps a day?

No. You don't have to reach 10,000 steps every day to benefit from walking. A useful step goal depends on your current activity level, health, and abilities.

“10,000 steps is more a benchmark than a specific number to hit,” Gust says.

Gust prefers to consider a person's overall amount of movement rather than prescribe the same step count for everyone.

“For someone who is sedentary, 3,000-4,000 might be more realistic,” she says. “Start where you are and build gradually as your endurance and strength improve.”

Instead of asking, “How do I get to 10,000 steps?” start with a more useful question: How can I walk a little more today than I do now?

How do you start a walking routine?

Start with a distance and pace you can comfortably manage, then gradually build from there.

“It might start with taking a lap around your kitchen or home and then to the end of the driveway, then to the mailbox, and continue to increase distance over time,” Gust says.

From there, look for places walking can naturally fit into a day you already have, like:

• Strolling around the block after dinner
• Walking while you're talking on the phone
• Taking a loop around the office after you've been sitting for a while
• Meeting a friend for a walk to catch up instead of sitting down for dinner

Bad weather? Walk indoors. Busy day? Make it a short one. Don't enjoy walking alone? Recruit someone.

You can also focus on consistency before worrying about distance. A manageable walk you repeat regularly is a better starting point than an ambitious routine that's hard to maintain.

How fast should you walk for exercise?

A brisk walk should make you breathe harder while still allowing you to carry on a conversation.

Gust has an easy way to check your pace. If your health allows for a brisk walk, you should be able to talk, she says, “but would be out of breath to sing.”

That doesn't mean every walk needs to be brisk. A slower walk still gets you moving and may be the right choice based on your health, energy, or current fitness level.

Your walking routine can change from day to day, too. One day may be a leisurely walk with a friend. Another might be a faster loop around the neighborhood. Both keep you moving.

Can walking improve balance and help prevent falls?

Walking can support gait, mobility, balance, and coordination, skills that help you move safely and confidently in everyday life.

“Walking improves confidence and reduces the fear of falling,” Gust says. “It's a protection against falls.”

Walking is woven into everyday life in ways we don't always notice. It helps you get through store parking lots, take the dog around the neighborhood, explore a new place on vacation, or head to a grandchild's game.

Maintaining that mobility can help you keep doing these everyday things with greater confidence and independence as you age.

How can you make walking a daily habit?

If you want walking to become a regular habit, resist the urge to make it complicated.

You don't need to increase your distance every week, beat yesterday's step count, or make every walk a brisk one. Some days you'll have more time and energy than others, and that's normal.

Pay attention instead to what helps you keep going. Maybe you enjoy being outside, feel better after moving, or like seeing your endurance improve over time. Let those benefits, rather than a perfect number on a fitness tracker, help shape your routine.

And give yourself room to build gradually. A walking habit can grow as your strength, endurance, and confidence grow.

“Moving more and sitting less provides many benefits over time,” Gust says.

Walking may be a fitness moment, but you don't have to treat it like a trend.

It's a simple way to care for your health today while helping your body stay active, mobile, and confident for the years ahead.

An Intermountain Health provider can help you find a safe, realistic place to start based on your current health, mobility, and goals. They can also help you understand when walking alone may not be enough and whether adding other types of movement, such as strength or balance exercises, could benefit you.