Six benefits of walking for your health and longevity
- Alice Monk
- Mar 9, 2022
- 3 min read
Updated: Aug 12
Walking is often described as a near‑perfect form of exercise. It’s free, requires no special kit, and most people can start today. It helps your body and mind - and if you walk with others, it supports social connection too. Swap a short car journey for a walk and you’ll even cut your carbon footprint.
Does walking really make a difference?
In short, yes. Regular brisk walking counts as moderate‑intensity activity and contributes to the UK guideline of 150 minutes a week (or 75 minutes vigorous), plus muscle‑strengthening activity on two days. Even smaller amounts still help, and more is better.
1) Heart health and blood pressure
Anything that gets you a bit breathless and raises your heart rate is good for your heart and cardiovascular system. Walking can do this for you, especially if you pick up the pace and walk a bit faster than usual. This kind of exercise gives your heart and lungs a workout as well as your muscles. Being active through walking regularly can:
Help to control your blood pressure
Increase levels of 'good' cholesterol and reduce 'bad' cholesterol
Burn calories and help you maintain a healthy weight
2) Stronger bones
Your bones benefit from walking because it is a weight-bearing activity your skeleton supports your body while each step gives a small “loading” stimulus that helps keep bones strong as we age. (For optimal bone health, pair walking with resistance/strength work.)
3) Lower stroke risk (and often milder strokes)
Being active reduces two big stroke risks—high blood pressure and excess weight. Observational studies also suggest people who walk regularly have less severe strokes if one occurs.
4) Reduced risk of type 2 diabetes (and help toward remission)
Being active can help your body use insulin more effectively and keep your blood sugar levels steadier. For people already living with type 2 diabetes, losing weight is the main factor in putting it into remission, and walking can be a simple, sustainable way to help you get there alongside healthy eating.
5) Brain health and dementia risk
1 in 14 people over 65 have dementia in the UK, but studies have found a strong link between being active and having a reduced risk of dementia. It’s thought this might be because walking and other exercise improves the blood flow to the brain, but more research is needed to confirm this. Either way, moderate exercise such as brisk walking is associated with a significantly reduced risk of cognitive decline in later life.
6) Mental health and mood
Walking regularly can have a profound effect on mental health and is cited as being helpful in combatting depression and giving your mood a boost. Being active releases feel-good hormones that can even give you more energy, plus it can help relieve stress and give you something else to focus on if you’re going through a difficult time.
Can walking help you live longer?
Step‑count research is reassuring: compared with 4,000 steps per day, 8,000 steps is associated with about half the risk of death over the next decade; more steps (up to ~12,000) are linked with even lower risk. Even hitting 8,000 steps on just 1–2 days per week was associated with lower mortality in one study—so imperfect weeks still count.
How to start reaping the benefits of walking
Aim for 150 minutes a week of brisk walking (for example, 30 minutes on 5 days). If that feels a lot, begin with 10 minutes on 3 days and build up. Break up long sitting stints, and add two short strength sessions a week for extra benefit. Be kind to yourself—miss a day and just pick it up tomorrow.
Every little bit of exercise you do can benefit your health and help improve your chances of living a longer, healthier life.
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