How much can it really do for your health?

1.Why is walking considered one of the best exercises for longevity?

In 2026, a Harvard-led team followed 110,000 people for 30 years and found that regular walking was associated with a 17% lower risk of death from all causes.
Among more than a dozen types of exercise studied, walking stood out for its association with longevity.
The study also found that adding 1-2 other activities, such as jogging or stretching, alongside regular walking was associated with a further 19% reduction in mortality risk.

The takeaway is simple: getting moving matters, and walking is one of the easiest ways to start.

2. What are the health benefits of walking?

Supports heart health
Walking for 30 minutes a day has been associated with a 19% lower risk of coronary heart disease and a 27% lower risk of stroke, helping support long-term cardiovascular health.

Supports brain health
Regular walking can improve blood flow to the brain and may help reduce the risk of memory loss and cognitive decline, supporting healthier brain aging.

Gentle on your joints
Walking puts relatively little stress on the knees and hips, making it one of the more joint-friendly forms of aerobic exercise and a practical option for many people over the long term.

Helps reduce stress
Walking can help reduce stress and promote the release of endorphins, which may support better mood and sleep.

Supports immune function
One study found that after 24 weeks of regular walking, levels of salivary immunoglobulin increased by about 34.7%, suggesting improved immune activity in the mouth and potentially better resistance to infection.

3. How can you get the most out of walking?

Duration
Aim for at least 30 minutes a day.
If you don't have 30 minutes all at once, you can split it into shorter walks, such as 15 minutes in the morning and 15 minutes in the evening.

Step count
Around 7,000-8,000 steps a day is a solid target.
There's no need to chase 10,000 steps just for the sake of it. For adults over 60, around 6,000-8,000 steps a day may already provide much of the benefit, with smaller gains beyond that point.

Pace
Try brisk walking or alternate between faster and slower walking.
Two simple options are to walk briskly at a steady pace, where you're breathing a little harder but can still talk, or alternate a few minutes of faster walking with a few minutes at an easier pace. Both can give your heart and lungs a good workout.

Timing
Morning or evening can both work, but avoid walking right before or after a meal.
For most healthy people, walking can fit into almost any part of the day. After a meal, give yourself around 30-60 minutes before going for a walk. If you're prone to low blood sugar, avoid walking on an empty stomach.

4. What are some practical tips for walking?

Swing your arms naturally
Keep your arms comfortably bent and let them swing naturally from the shoulders as you walk. You don't need a big range of motion. A relaxed arm swing helps involve your upper body and can make your stride feel more natural and efficient.

Keep an upright posture
Try to keep your ears, shoulders, and hips roughly aligned. Keep your head up and chest open, and avoid hunching or leaning too far forward.
Good posture can help reduce strain on your lower back and make walking feel easier.

Wear the right shoes
Choose comfortable walking or athletic shoes with good cushioning and a slightly thicker heel. Avoid doing long walks in flat canvas shoes or dress shoes.
A well-fitting, cushioned pair of shoes can help reduce pressure on your feet and knees.

5. Who should take extra care when walking?

People with cardiovascular or cerebrovascular conditions
If you have a heart or blood vessel condition, talk with your doctor about the safest time, pace, and duration for walking. Your individual condition matters more than following a general rule about morning or evening exercise.

People with knee pain or previous knee injuries
If you have knee pain or a history of injury, consider checking with a healthcare professional about an appropriate step count, walking duration, and surface. Don't push yourself to walk fast or for long periods if it causes pain.

People with diabetes
If you monitor your blood sugar, check it before exercise when appropriate. If your blood sugar is unusually high or low, follow the exercise guidance provided by your healthcare professional.
After walking, check your feet for redness, blisters, or broken skin, especially if you have reduced sensation in your feet.

Pregnant women
During the second and third trimesters, choose flat, stable surfaces and avoid uneven or slippery ground. Keep the pace comfortable enough that you can still talk normally.
Around 20-30 minutes at a time may be enough for many people. If you feel unwell or notice any unusual symptoms, stop and rest.