If there is such a thing as a “perfect exercise,” that exercise is walking. It’s not only easy and convenient, but it’s also inexpensive.

You don’t need pricey equipment to walk – just the right pair of shoes. And no special skills are required. From toddlers to seniors, most people can walk. Many people with disabilities are able to walk or move with assistive devices, such as wheelchairs or walkers.

And people enjoy walking. According to a YouGov poll from the fourth quarter of 2024, walking is the most popular physical activity in the United States, ranking above activities such as swimming, gardening and DIY projects. Walking is a year-round activity that can be done indoors or outdoors.

Of course, walking is great for your physical health. It improves cardiovascular health, increases aerobic capacity, improves blood pressure, increases metabolism and helps maintain weight. It also helps control blood sugar, reduces the risk of diabetes and osteoarthritis and reduces joint stiffness and muscle pain.

Preventing back pain is yet another benefit of walking. A recent study published in The Lancet found that people who went on a 30-minute walk five times a week had fewer recurrences of back pain. The study also noted that participants who walked on a regular basis after an episode of back pain were pain-free for nearly twice as long as those who didn’t walk.

Physical benefits aside, walking is also great for your mental health. It helps relieve stress, increase mindfulness and has even been shown to reduce feelings of anxiety and depression. Walking outside is especially beneficial for your psychological health. In addition, if you walk with a friend, you get the added benefit of socialization, which is good for your mental health.

If you are ready to enjoy the physical and mental benefits of walking and make it a habit, here are some great ways to get started:

• Start small. At first, it may just be a short walk around the block. Start with five minutes, then increase to 10 and so on.

• Take note of your victories. Pay attention to the positive changes you see and feel when you start a walking routine. More than likely, you’ll feel better, make better food choices and be more motivated.

• Keep it interesting. Change up your route and explore new areas, invite a friend along or find a podcast or music playlist to listen to.

Sources:
Navigate Wellbeing Solutions
Step It Up! The Surgeon Generals’ Call to Action to Promote Walking
Today Show
today.yougov.com