Why walking is actually the best exercise
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A recent study shows even just a long walk one to two days per week has big benefits.
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Search “walking for health” on Google, and you’ll get 1.8 billion results. Why? Because it’s something you can do without any fuss, anytime, anywhere, just using your own two legs—no pricey gym membership required—and the benefits are huge.
“Often we believe the best workout has to be intense and strenuous,” explains Jennifer Walsh, founder of Walk with Walsh. “Our body and brain flourish when we activate our senses with a brisk walk outside.”
Just 11 minutes of walking a day can add years to your life, attests the National Institutes of Health. A study published in JAMA of more than 2,000 adults over the span of 11 years showed that walking about 7,000 steps a day lowered the risk of death by 50% to 70%.
But if you can only make it outside on the weekends? That works, too. A 2023 JAMA study shows that taking a long walk (about 8,000 steps, or approximately 4 miles) just one or two days a week helped study participants achieve cardiovascular benefits and lower mortality rates that were almost as strong as those who walked the same distance nearly every day.
Why walking is the best exercise
The benefits of walking are big: Taking a stroll regularly can reduce your risk of heart disease, stroke, hypertension and diabetes. It’s a good weight-bearing exercise that also counts as a cardio workout, notes Luke Pickett, a physiotherapist who has worked as head physio for the Australian Football League, the Australian Institute of Sport, Australian sporting teams, as well as director of Melbourne Physio Clinic. “Additionally, [walking helps] mothers by exercising the postural muscles of the spine that will help prevent the aches and pains of lower, middle and upper back, along with the neck, that mothers experience.”
But walking can be just as beneficial for its mental health boost as well as the physical ones. “This low-impact activity can help reduce stress and anxiety, improve mood, and increase energy levels, especially for new moms who need a much-needed break from the demands of caring for a newborn,” explains New York City based-psychotherapist Robi Ludwig, PsyD.
And we already know that self-care and the mind-body connection are important to keeping our sanity as moms. “Our brains are like computers,” says Walsh. “When we have too many tabs open, our batteries become drained. A walk in nature is the perfect way to observe the beauty around us and quiet the mind.”
If you don’t have the liberty to take a break from the kids with a solo stroll, the best thing about taking a walk is that in many cases, your little ones can go with you. “Walking with a stroller also offers bonding time with your baby and can help establish a healthy routine for both mom and child,” explains Dr. Ludwig. With older kids, set off on a nature walk together and see what natural treasures you can find.
Crystal First attributes daily walking to helping quell her postpartum depression. “Being outside and having the sun shine on me and moving with purpose instead of feeling stuck at home really helped keep me from feeling depressed,” says the stay-at-home mom of four in upstate New York. “It also provided the daily exercise I felt I couldn’t get at home.”
What to know before you walk
If you’ve decided it’s time to incorporate walking into your daily routine, the Mayo Clinic has some suggestions before you get started:
- Chart your course: If you can get outside on a bike path or walk around the block, choose a safe course without uneven terrain or potholes. If the weather is bad, opt for a shopping mall that offers specific times for walkers.
- Prep your body: Warm up before you walk and cool down and stretch after, to avoid sore or strained muscles (especially if your activity level was limited before).
- Set realistic goals: 30 minutes daily is fine, or you can break that up into smaller increments, like 10 minutes at a time.
- Get the right gear: Good sneakers with proper arch support, loose, comfortable clothes in moisture-wicking fabrics, and sunscreen, a hat and sunglasses are all important if you’re walking outdoors. You might also opt for a pedometer or some sort of fitness tracker so you can track your steps and keep yourself accountable.
Our favorite walking must-haves
Need more motivation to help you get up and go? We’ve rounded up 10 of our favorite products for making the most out of your walk. Now go ahead, take a hike!
A note on walking for wellness
The National Institutes of Health reports that working moms especially are at high risk for not meeting the recommended levels of exercise, putting their overall health and well-being in jeopardy. Walking is a low-lift way to meet your fitness goals and reap big rewards.
Another tip? There’s power (and accountability) in numbers. You can join a local mom’s group or just gather up a group of your favorite local moms and plan a time and a meeting spot to stroll each day.
Incorporate walking into your life today and reap the benefits for years. Your mental and physical health will thank you for it.
A version of this post was published July 5, 2023. It has been updated.
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