Small Steps, Big Benefits: The Case For Taking a Walk

I’ll admit to being a little biased when it comes to walking. Making it a regular part of my own life has improved my health, helped me manage my weight, and, perhaps most importantly, simply made me feel better all around. Turns out, science gives us plenty of reasons why! I've compiled a list of the top 12 reasons why you might want to consider walking more.

1. You don’t need 10,000 steps.

That number isn’t a magic threshold. Research has found meaningful health benefits at considerably lower step counts, and generally, the more we move, the better.

2. Every day doesn’t have to be perfect.

Even reaching 4,000 steps just once or twice a week has been associated with a lower risk of cardiovascular disease and premature death. Consistency matters, but so does simply doing more when you can.

3. Take a walk after dinner.

As little as 10–15 minutes of walking after a meal can help reduce blood-sugar spikes and improve how the body handles glucose.

4. Two minutes counts.

Breaking up long periods of sitting with just two minutes of walking every half-hour can improve blood flow and insulin response. Interestingly, simply standing up doesn’t appear to have the same effect.

5. Your back may thank you.

A major randomized trial found that a regular walking program reduced the risk of recurring activity-limiting low-back pain by 28%.

6. Walking can make you more creative.

Stanford researchers found that people generated significantly more creative ideas while walking than while sitting — indoors or out. I can attest to this with my trusty office walking pad! I am often walking as I write these articles or post on our social channels.

7. Nature makes it even better.

Walking in natural surroundings has been linked with less rumination — those repetitive negative thoughts that can keep our brains spinning. More walking = more optimism!

8. Your brain benefits, too.

Higher daily step counts have been associated with a lower incidence of dementia, with benefits appearing at surprisingly modest levels of activity.

9. Steps add up to serious health benefits.

Research involving tens of thousands of adults has linked higher daily step counts with lower rates of cardiovascular disease, cancer and premature death.

10. You don’t have to walk fast.

Brisk walking has benefits, but ordinary walking still counts. Total daily movement appears to matter enormously, even when the pace isn’t impressive.

11. It can improve your mood.

Regular walking has been shown to reduce depressive symptoms and is consistently associated with better mental well-being.

12. Perhaps its greatest advantage? You can actually keep doing it.

Walking doesn’t require a membership, expensive equipment or exceptional fitness. Five minutes counts. A lunchtime loop counts. Walking the dog counts. Taking the long way counts.

Sometimes better health really does begin with one small step.