“Let’s go for a walk.”
It’s a phrase we hear hundreds of times over the course of our lives. It evokes memories of time spent with babies in strollers, walking the family pet, stretching our legs after a big meal and jaunts through local parks and green areas.
It’s more than just good memories–it’s good medicine. Walking can lower our risk of depression and heart disease, improve our overall health and stimulate our brains.
Simply taking a 20-minute walk every day—adding up to nearly 2.5 hours a week—will bring those benefits and more.
Take your first step
Walking is something almost everyone can do. It doesn’t require special clothes or gear other than comfortable, sturdy shoes. The investment is simply your time and your effort. But the physical return on investment is off the charts. Regular walking helps:2
- Maintain a healthy weight and lower body fat
- Prevent or help manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes
- Strengthen your bones and muscles
- Increase energy levels
- Improve your mood, cognition, memory and sleep
- Improve your balance and coordination
- Strengthen your immune system
- Reduce stress and tension
Mental rewards
Generally, what’s good for the body is good for the brain.3
What’s more, walking in green spaces—parks, nature trails, forests or even suburban wooded areas—bumps up the benefits. Time spent walking in nature can reduce stress and negative thoughts and may help prevent burnout.4
Another surprising benefit is a boost to your creativity and focus. It’s been shown that creative thinking and concentration improve while you are walking outdoors and continue thereafter. There really is truth to the idea of taking a walk to clear your mind and find inspiration.5 It’s no wonder that walking meetings are on the rise.
Now grab a friend, colleague or your pet and get walking!
*It’s always a good idea to talk with your healthcare provider before you start any new physical activity.
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Now that you’re walking more, you may want to pay attention to your heart rate and how your exercise affects it. Learn all about keeping your beats here.
Published April 2, 2025
1https://www.apa.org/monitor/2022/11/defeating-depression-naturally
2https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
3https://news.northeastern.edu/2024/05/09/racquet-sports-longevity/
4https://magazine.hms.harvard.edu/articles/walk-woods-may-boost-mental-health
5https://health.ucdavis.edu/blog/cultivating-health/3-ways-getting-outside-into-nature-helps-improve-your-health/2023/05
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