Fitness walking has something for everyone, even people who are already fit. Walking is 1 of the safest ways to condition your body aerobically. It can boost energy, help you lose weight, and reduce stress. Doing at least 150 minutes of moderate-intensity aerobic activity a week, such as brisk walking, has been shown to lower risk of many chronic diseases. It may be helpful to use a fitness tracker or pedometer to help reach your personal walking goals each week.
Physical benefits
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Brisk walking strengthens your heart, lungs, and bones, and tones your muscles.
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When walking, your feet land with less impact than in other sports. This reduces chances of muscle, bone, and joint injury.
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Regular walking improves your cholesterol levels and lowers your risk of heart disease. And it helps you control your blood sugar if you have diabetes.
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Brisk walking is a weight-bearing activity, which helps maintain bone density. This can help prevent brittle bones (osteoporosis).
Personal rewards
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Taking walks can help you relax and manage stress. And fitness walking may make you feel better about yourself.
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Walking can help you sleep better at night and make you less likely to be depressed.
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Regular walking may help maintain your memory as you get older.
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Walking is a great way to spend extra time with friends and family members. Be sure to invite your dog along!
Q & A about fitness walking
Q: Will walking keep me fit?
A: Yes. Regular walking at the right pace gives you all the benefits of other aerobic activities, such as jogging and swimming.
Q: Will walking help me lose weight and keep it off?
A: Yes. Per mile, walking can burn as many calories as jogging. Your healthcare provider can help work walking into your weight-loss plan.
Q: Is walking safe for my health?
A: Yes. Walking is safe if you have high blood pressure, diabetes, heart disease, or other conditions. Talk with your healthcare provider before you start.
Online Medical Reviewer: Melinda Murray Ratini DO
Online Medical Reviewer: Stacey Wojcik MBA BSN RN
Online Medical Reviewer: Thomas N Joseph MD
Date Last Reviewed: 07/01/2022
© 2000-2025 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
