Walk Your Way to Better Health

Quick Win

Lace up your walking shoes and go on a stroll.

Try This Today

• Pace yourself. Start with a 10-minute walk, three times a week. As your endurance grows, increase your walking time and pace.
• Take steps to add steps. Grab that parking spot farthest from the store entrance, or take an extra lap around the shopping mall.
• Bring a friend. Chances are you’ll go farther if you walk with a partner, group or pet.
• Vary your route. New sights and sounds stimulate the brain and help prevent boredom.
• Track your progress. Start counting your steps. Set a daily goal and see if you can consistently meet it.

Why

Walking is an easy way to boost your physical activity level, as it does not require specialized skills or equipment. “Walking for better health may seem simplistic, but sometimes the most important things we can do are also the easiest and most obvious,” says Surgeon General Vivek Murthy in the 2015 call to action, “Step It Up!” The activity can aid mental well-being, too, especially if it’s an outdoor stroll. In a study of 67 young adults in Iceland published in 2018 in the journal Environment and Behavior, participants who walked in nature experienced a bigger boost in mood after the activity compared to participants who watched nature scenes on TV or walked indoors on a treadmill.