If you’re looking for an easy way to get active and improve your overall fitness level, don’t overlook walking. Learn how to stroll your way to better health one simple step at a time.

When it comes to staying fit, you don’t necessarily need a gym membership or expensive home gym equipment. Sometimes, all it takes is a good pair of shoes and a sidewalk. Walking might seem simple, even too simple, but it’s one of the most underrated ways to improve your health. It’s easy to start, easy to stick with, and easier on the joints than many high-impact exercises.

Why Walking Works

Walking as a form of exercise has a lot going for it. It’s free, accessible, and suitable for almost all fitness levels. Just 30 minutes of brisk walking a day can help you meet the Public Health Agency of Canada’s recommended 150 minutes of moderate physical activity per week. That translates to benefits like better cardiovascular health, lower blood pressure, improved mood, and even better weight management over time. It can also help reduce stress, which comes with a host of additional mental and physical health benefits.

How to Get the Most Out of Your Walks

One of the best parts of walking is how easy it is to fit into your daily schedule. Maybe you have some time after your morning coffee or after dinner when the family is winding down. Plus, you can start small and build up your distance and time gradually. Rather than doing long walks right away, try to aim for consistency first instead.

As you establish a more consistent routine, you can switch to focusing on getting the most fitness benefits out of your walks. This means setting a brisk pace where you’re walking fast enough that you can still talk, but probably not sing. Brisk walking helps elevate your heart rate and can increase calorie burn compared to a casual stroll.

Then, you can try to find ways to make your daily stroll a bit more challenging. That could mean walking hills or stairs, adding short bursts of speed, or carrying light hand weights. You might also set step goals, which you can track using fitness apps. Many people aim for 10,000 steps a day, but even 7,000 to 8,000 steps daily have been linked to better health outcomes.

While some people prefer to simply take in their surroundings, others find that adding music, audiobooks, or podcasts to their walks can help the time fly by, allowing them to go even further. You might also consider changing up your routes so you’re not walking the same streets every day.

If you want to level up even more, then try adding intervals to your walks. Alternate between a moderate pace and a faster pace every few minutes. These short bursts of intensity give your cardiovascular system an extra challenge without needing to break into a jog.

Finally, as with any type of exercise, it’s important to pay attention to how your body feels. Wear supportive shoes that fit well and replace them when they start to wear down. Stretching your calves, hamstrings, and hip flexors after a walk can also help prevent stiffness or injury.

Walking your way to fitness doesn’t mean aiming to power through miles every day. It’s about building a habit that supports both your physical and mental health, one step at a time. The best part? It’s always ready when you are.