Walking: the simple, free way to improve your health
Among its many benefits may be less stress, a lower risk of heart problems, and better sleep.
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Looking for a simple way be fit and improve your overall health? Take a walk.
“Walking, like other forms of exercise and activity, is purposeful. We feel empowered and in control of our bodies," says Alan Young, MD, a physician in Grandville, Michigan. "This benefit—achievement—of walking, if you will, can’t be understated.”
For health benefits, experts recommend that adults get at least 150 minutes of moderate-intensity activity, such as brisk walking, each week. Doing 75 minutes of vigorous activity such as jogging or running, is an alternative. But any movement helps, and it's okay to start small and build up over time.
Regular walking can better your sleep, enhance your mood, reduce your risk for heart disease, and much more. Here's what to know.
Sources: Centers for Disease Control and Prevention. Arthritis: About Physical Activity and Arthritis. February 14 + 18
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- Harvard Health Publishing. Does exercising at night affect sleep? July 24, 2024.
- Arthritis Foundation. Building a Walking Workout. Accessed March 3, 2025.
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- Nationwide Children’s. How to Help Prevent Osteoarthritis. September 1, 2023.
- Cleveland Clinic. Arthritis. November 13, 2023.
- Kang SJ, Kim BH, Lee H, Wang J. The Beneficial Effects of Cognitive Walking Program on Improving Cognitive Function and Physical Fitness in Older Adults. Healthcare (Basel). 2021 Apr 5;9(4):419.
- American Psychological Association. Cognition and the brain. Accessed March 3, 2025.
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