Why Walking Might Be The Most Powerful Exercise You Don’t Do Enough Of

There is an easy way to reduce your risk of dementia, heart disease and cancer. Start walking.

It sounds simple, and it is, but the research behind it is more compelling than most people realize. And the benefits extend well beyond your physical health. A daily walk is also one of the most effective and underused tools to manage stress, ease anxiety and protect your brain as you age.

Here’s what research shows and how to make walking part of your routine.

Key Takeaways: Walking's Benefits

• For every 2,000 steps you add per day, up to about 10,000, your risk of early death drops by 8 to 11 percent.
• Walk at a brisker pace — about 80 steps per minute — for the greatest reduction in dementia, heart disease, cancer and premature death.
• Activity does not have to happen all at once. Movement spread throughout the day counts.
• Adults should aim for 150 to 300 minutes of moderate-level physical activity per week. That’s about 20 to 30 minutes a day.

How Many Steps Do You Really Need?

For every 2,000 steps you log, up to about 10,000 a day, your risk of early death drops by between 8 and 11 percent, according to research published in JAMA Internal Medicine. The study found that the daily number of steps is associated with a reduction in heart disease, cancer, dementia and early death.

It can feel like a stretch to reach 10,000 steps, which is about five miles, especially if you work a desk job. But keep in mind that all that walking does not have to happen at once. When you spread those steps out throughout the day, they count just as much as a single dedicated walk.

Between fitness wristbands and built-in pedometer apps on most smartphones, it’s never been easier to track your daily steps. If you are just starting, try to get 2,500 steps, then work your way up to 5,000, then 7,500. Build toward your goal gradually and the habit will stick.

The U.S. Department of Health and Human Services recommends adults get at least 150 to 300 minutes of moderate-intensity physical activity each week. That equals about 20 to 30 minutes a day. For older adults, part of that time should include strength-building activities.

Does Speed Matter More Than Steps?

Yes, speed does matter. Walking at a faster pace, about 80 steps per minute, brings the greatest reduction in dementia, heart disease, cancer and premature death, over and above the number of steps alone.

“Aerobic activity is anything that gets your heart working harder and improves blood flow,” said Jason Fleming, MD, a board-certified cardiologist with Franciscan Physician Network Indiana Heart Physicians. You do not need to power-walk every time you head out the door. But if you make a conscious effort to move at a pace that raises your heart rate, even slightly, it increases the benefit of every step you take.

“Walking is one of those things where the habit itself is the benefit. It does not have to be long or fast — it just has to happen.

Want to understand the full range of benefits that come with regular aerobic activity? See how 30 minutes of exercise improves your health in 10 ways.

Walking And Your Mental Health

A consistent walking habit also offers tremendous benefits for your mind.

When you walk, your brain releases endorphins, the chemicals responsible for the mood lift many people associate with more intense exercise. Research consistently shows that regular moderate activity reduces symptoms of anxiety and depression. In some studies, it performs as well as medication for mild to moderate cases.

Even a single 10-minute walk can reduce anxiety and improve mood. For people with chronic stress, a daily walk helps lower cortisol levels, the primary stress hormone.

A walk outdoors also increases these benefits. Studies on outdoor exercise show greater reductions in anxiety, anger and fatigue compared to indoor activity. Even a brief walk in a park or tree-lined street produces changes in stress response.

Walking And Cognitive Health

There is a connection between regular walking and brain health, too. The number of steps you take each day can help reduce your risk of dementia. That’s because aerobic exercise increases blood flow to the brain and stimulates the growth of new blood vessels and neurons in the region of the brain responsible for memory and learning.

Studies show people who walk regularly may maintain larger areas of the brain involved in memory and learning as they age. And the earlier you build the walking habit, the more protective the effect is.

What If Walking Feels Difficult?

Walking does not have to look the same for everyone. If chronic pain, fatigue, a busy schedule or limited mobility make it feel like a challenge to walk, start with what feels good for your body and your day.

If 30 minutes feels overwhelming, start with five. A few minutes of movement is still movement. Try to walk around your home, take laps through a grocery store or mall, use an indoor track or walk during a phone call. Even short movement breaks throughout the day make a difference.

If pain, shortness of breath, dizziness or balance concerns make it difficult, talk with your provider. They can help you find a safe, realistic way to move more.

Easy Ways To Add More Steps To your Day

You do not need a gym membership or a dedicated workout block to hit your daily step goal. Small changes to your routine add up quickly. Try these tips:

• Park farther from the office entrance or store
• Take the stairs instead of the elevator or escalator
• Start a grocery trip by walking the perimeter of the store first
• Take a brief walk with your dog before work
• Walk outside for 15 minutes during your lunch break
• Set a phone alarm for regular walk breaks throughout the workday
• Walk to a coworker’s office instead of sending an email
• Plan active family outings like nature walks or miniature golf
• Walk to nearby stores or restaurants instead of driving

It makes little difference whether you walk in the morning, afternoon or evening. The health benefits are the same. What matters is that movement becomes a regular part of your day — and that you find ways to enjoy it.

If you have heart disease, joint pain or another chronic condition, your Franciscan Health provider can help you build a walking plan that feels safe and realistic for your body and goals.

Ready To Build A Heart-Healthy Plan?

Talk with a Franciscan Health primary care provider or cardiologist about a movement plan that fits your life and health goals. Find a provider or request an appointment online.