Walking is one of the easiest and most effective ways to improve your overall health and wellbeing. Walking can be done at any time of day, any pace, and is a great introduction to activity for people who might be returning to exercise, starting a new exercise regime or overweight or have not exercised in a long time. Our physiotherapist Tegan Skipworth explores the benefits of walking and how much walking we should be aim for.

Walking is what we term a weight-bearing exercise. This is a type of exercise where we are required to carry our body weight. There is great evidence for weight-bearing exercise in the management of osteoporosis, arthritis, post-operative care and many spinal joint conditions. Physiotherapists often prescribe a walking plan as an adjunct to manual therapy and specific exercise as an easy way to assist in patients’ rehab and recovery. Walking is also fantastic for general joint mobility and injury and pain prevention.

Key highlights

• Physical and mental health benefits: Walking improves cardiovascular fitness, bone density, muscular strength, metabolic health, and reduces musculoskeletal pain. It also boosts mood, reduces anxiety, and enhances cognitive function.
• Recommended walking practices: Brisk, leisurely, interval, and Nordic walking each offer unique benefits. Start small, wear supportive shoes, add variety (including walking backwards), and schedule walks for consistency.
• Guidelines and tracking: Aim for 150–300 minutes of moderate-intensity walking weekly. Use pedometers or smart devices to track progress and find incidental movement opportunities throughout your day.

Warm-up and safety: Begin with light stretches, cool down post-walk, and consult a physiotherapist or GP if managing health conditions or fall risks.

What are the physical benefits of walking?

Increased cardiovascular and pulmonary fitness

Your heart works overtime when you’re stressed about cash flow or dealing with difficult clients. Walking supports cardiovascular health by strengthening your heart muscle and improving circulation. Studies published in the American Journal of Preventive Medicine found that people who walked briskly for 30 minutes daily reduced their risk of heart disease by up to 35%.

Increased bone density and health

As a weight-bearing activity, walking stimulates bone growth and helps maintain bone density. This is especially vital in preventing osteoporosis and reducing the risk of fractures, particularly in older adults. Walking also encourages better posture and alignment, contributing to skeletal health.

Increased muscular strength and endurance

Walking engages multiple muscle groups, including the legs, hips, core and back. Over time, this low-impact activity builds muscular strength and endurance, enhancing stability and reducing the risk of injury from falls or overuse.

Contributes to management of metabolic conditions

Walking is frequently incorporated into physiotherapy programs aimed at managing chronic conditions. Regular walking helps regulate blood sugar, lower LDL cholesterol and improve insulin sensitivity. These metabolic benefits play a key role in preventing and controlling conditions such as hypertension, type 2 diabetes and coronary artery disease.

Reduce pain and stiffness resulting from many musculoskeletal conditions

Gentle and rhythmic, walking can reduce joint stiffness and alleviate chronic pain, especially in individuals with arthritis, low back pain or fibromyalgia. It supports joint mobility, enhances circulation and triggers the release of natural pain-relieving endorphins.

What are the pros of walking for boosting mental health and cognitive function

Walking not only elevates mood but also supports emotional balance and cognitive resilience. It is known to reduce symptoms of anxiety and depression by promoting the release of endorphins and serotonin. In natural environments, walking fosters mindfulness and reduces mental fatigue. Cognitive benefits include enhanced memory, focus and problem-solving skills, especially when walking is done regularly and in varied settings.

Comparison of Benefits from Different Walking Styles

What walking techniques and tips help build consistency

• Start with small goals: Begin with 10-minute daily walks and gradually increase duration.
• Choose supportive footwear: Good shoes reduce strain and support alignment.
• Incorporate variety: Try different terrains, tempos and directions, including walking backwards, which challenges coordination and engages different muscle groups.
• Schedule walks: Consistency grows when walking becomes part of your daily routine.
• Track progress: Use a pedometer or app to monitor steps, distance and mood.

Warm up and cool down after walking

Warming up prepares muscles and joints for movement, improving performance and reducing injury risk. Begin with light stretches or gentle movements like leg swings and ankle rolls. After walking, cool down with slow walking and stretching to ease the transition to rest, prevent muscle soreness and maintain flexibility. Prioritising warm-ups and cool-downs supports long-term joint health and functional mobility.

Great ways to track and increase your walking

A fantastic way to ensure you are reaching your weekly targets is to walk for a certain amount of time per day, or to use a pedometer. If you have a smart phone or smart watch, you will have access to this function.

If you are someone who finds it difficult to fit exercise into your daily routine, look for what we refer to as ‘movement opportunities’. Movement opportunities can be something as simple as taking the stairs instead of the lift, walking around the room while taking a work phone call, walking with a friend instead of sitting for coffee, or doing physical household chores. These incidental forms of movement will contribute to your overall step count.

Always remember, even small bouts of walking and movement are better than no movement at all. It all counts!

If you are unsure of where to start, or have an injury that may limit your capacity to walk, call our friendly team or book online.