The Power of Walking: A Simple Plan to Transform Your Health

Running isn’t for everyone at all times. Even if it can be for you, it doesn’t have to be right now. Maybe you’re coming off an injury or starting a fitness plan for the very first time. Maybe you have joint issues or are simply intimidated by the thought of running.

Not to fear. Walking is a safe, effective way to build fitness. You can do it anywhere—inside on a treadmill or outside—and virtually any time.

Here’s a look at some of the health benefits of starting up a walking plan:

1) Increased cardiovascular fitness. The simple act of walking at any pace engages the heart, which is a large muscle. Many studies have proven improved biomarkers in cardiovascular health in subjects who walk regularly. A study aptly titled, “Walking—the First Steps in Cardiovascular Disease Prevention” lists short-term gains like “improved fitness, body composition, blood pressure and lipid profiles” while longer term benefits include “reduced risk of CHD, coronary events and mortality.”‍

2) Lower blood pressure and hypertension. As part of better cardiovascular health, walking improves circulation while making blood vessels more relaxed and more flexible, which lowers blood pressure and helps hypertension. Walking also decreases stress (see “Mental Benefits” below) which contributes to a higher blood pressure.

3) Increased muscular fitness. Like any movement, walking builds muscle. From your calves to your quads, your glutes to even your core and shoulders, walking can be a full-body workout that builds muscle every time you take a step. Slowly increasing your muscle mass through walking can be great for general health, and also get you prepared to start a running plan.

4) Improve bone density. Since walking is a weight-bearing activity, it improves bone density and overall strength in your skeletal system. Regular walking can mitigate the bone loss adults experience as they age.

5) Weight loss. Walking burns calories and improves metabolism. As the Mayo Clinic reports, walking combined with strength training and eating healthily has been proven to help drop weight. According to the Centers for Disease Control and Prevention, walking briskly burns more calories than walking slowly. 

6) Improved mood. Exercise of any sort has been proven to improve mood. Exercising outside, among trees and fresh air, increases those benefits. Even a short walk can improve a mood.

7) Reduces stress/anxiety/depression. Walking has also been clinically proven to reduce stress, and even calm anxiety and ward off depression.

8) Wards off dementia. Walking just two miles a day has been linked to lowering risk for dementia. Walking increases blood flow to the brain, which reduces inflammation that can lead to dementia.

9) Improves sleep. A survey conducted by the National Sleep Foundation found that “people who exercise vigorously tend to report the best sleep, but walking as little as 10 minutes a day can help.” Walking reduces stress, which also contributes to better sleep.

10) Improves immune function. Because walking reduces stress, helps you sleep, increases blood flow and reduces inflammation, it’s known to boost immune systems.

11) Increases longevity. Low-intensity physical exercise, including walking, exerts anti-aging effects and helps prevent age-related diseases, making it a powerful tool for promoting healthy aging. This is exemplified by the lifestyles of individuals in Blue Zones, regions of the world with the highest concentration of centenarians. Walking and other low-intensity physical activities contribute significantly to the longevity of individuals in these regions, with walking being an integral part of their daily lives. 

Those are a lot of benefits! Gentle walking is great, but intermittent brisk walking increases many of the benefits listed above.

Bouts of brisk walking alternating with gentle walking also increases fitness in a way that best prepares you to start a running program, should that be a future goal.

But even if you have no plans to transition from walking to running, know that just putting one foot in front of the other can improve your health in many ways.

📲 Ready to start walking your way to better health? We create a walking plan for you!

The Stroll & Stride plan is completely free in the None to Run app.

Download the None to Run app

This beginner-friendly walking plan is designed to help you build a consistent movement habit, boost your fitness, and feel better—without the pressure to run.

Over the course of several weeks, you’ll alternate between gentle and brisk walking to gradually improve endurance, strength, and confidence. Whether you're easing back into exercise or just getting started, Stroll & Stride meets you where you are.