Between all the fitness apparel, classes, and equipment options at our fingertips, figuring out the best way to exercise can feel like solving a Rubik’s Cube. But there’s no need to twist yourself into knots to find a good workout. One of the easiest paths forward is free, accessible, and allows you to both chat with friends and enjoy the outdoors. It may even help you to see a little more color in your world (more on that later).
Yes, we’re talking about simply walking — but while it may not be a trendy new workout, it deserves a spot in your exercise rotation. Walking comes with countless benefits for your physical and mental health, including some you may not have heard of (who knew it could help curb your sweet tooth?). “One of the great overlooked superpowers we have is that, when we get up and walk, our senses are sharpened,” neuroscientist Shane O’Mara told The Guardian. “Rhythms that would previously be quiet suddenly come to life, and the way our brain interacts with our body changes.”
Corrective exercise specialist Eryn Barber agreed: “Walking is an underrated form of exercise that can have a huge impact on your mental and physical health,” she told Cosmopolitan. “Just because you aren’t overexerting or pushing yourself like you would during a run or in a gym class, doesn’t mean it isn’t good for you.”
Join us as we dive into some of the top reasons you should prioritize getting your steps in. And if regular ol’ strolling sounds a little boring, we’ve also rounded up some fun walking challenges to keep you motivated and help you fully hit your stride.
Why Walk?
Here’s the scoop on the walking-sugary-snack correlation: One study found that just 15 minutes of brisk walking reduced chocolate cravings among regular chocolate eaters, while another discovered that the same activity cut chocolate snacking in half for participants in a work environment.
But sweets aside, sidewalk sauntering can do wonders for your health — and you don’t need to get 10,000 daily steps to reap its benefits. Walking as little as 20 minutes three times a week may reduce your blood pressure and heart rate, brisk steps may help keep your bones healthy, and light-intensity strolls after a meal may significantly reduce blood sugar levels in overweight people.
University of Alabama associate professor of exercise Elroy Aguiar called these brief spurts of walking “exercise snacking,” and said they’re a doable way to get consistent movement. “You’re breaking down a larger volume of exercise, so you don’t have to run for an hour and sweat buckets,” he told The Independent. “Just 15 minutes of walking after each main meal is going to be beneficial for your health on its own.”
It might sound counterintuitive, but walking may actually increase your energy levels: Another study demonstrated that for active young women struggling to get sufficient sleep, just 10 minutes of low-to-moderate intensity stair walking boosted energy more than the caffeine equivalent of about half a cup of coffee. And on the flip side, research suggests that taking more steps can lead to longer, higher-quality sleep.
There’s plenty of evidence that moving your body can bolster your mental health, too. A 2024 review showed that higher daily step counts were linked to fewer symptoms of depression, and psychologist Susan Albers explained that getting outside can help you destress. “Studies have shown that spending just 15 minutes outside can reduce your cortisol level, the stress hormone in the body and boost the serotonin and dopamine level, the feel-good chemicals in the brain,” she told Cleveland Clinic. “It is a natural stress buster.”
And yet another study reinforced that the number of walks we take may have a more significant impact on our emotional health than the duration of those jaunts. “Encouraging [people] to take regular walks is of great significance for regulating their mental health,” the authors wrote.
Take the First Step
Ready to lace up those sneakers? Whether you feel stuck in the same daily strutting rut or just want to go the extra mile (pun intended), try some of our favorite walking challenges to keep your strolls feeling fresh.
Retro Walking
No, we’re not talking about walking like it’s 1950 — this challenge involves walking backward. One study found that doing so increased hamstring flexibility, and another demonstrated that the activity improved balance and posture control.
“Unless you regularly walk backward, it’s likely a brand-new movement pattern for your body,” Rachel Tavel, a physical therapist and strength and conditioning coach, told Women’s Health. “By introducing a new movement pattern, you are challenging yourself in a new way, both mentally and physically.”
Try it: Walk backward for up to 15 minutes a day for four days a week (with your peripherals in high gear, of course).
12-3-30 Workout
This exercise requires a treadmill, but you won’t be doing any running. By setting the machine to a slight incline, you’ll get more out of a 30-minute walk, as the increased resistance leads to a higher intensity workout.
“When we have to climb a hill it intensifies the workout — increasing heart rate, respiratory rate and potentially caloric expenditure,” certified personal trainer Julie Floyd Jones told EatingWell. “You are definitely going to improve cardiovascular health and cardiovascular endurance and strength. Due to the incline, you should also improve strength in your lower body.”
Try it: Walk with the treadmill set to a 12% incline and at 3 miles per hour for 30 minutes. To maximize your workout, avoid hanging onto the treadmill, and engage your arms and core to move forward.
Nordic Walking
You don’t need frigid temperatures or piles of snow to participate in this Scandinavian trend — all it takes are a couple of Nordic poles. Originally a summer training activity for cross-country skiers, Nordic walking became popular in the U.S. thanks to the full-body workouts it delivers.
“When you walk without poles, you activate muscles below the waist. When you add Nordic poles, you activate all of the muscles of the upper body as well,” cardiologist Aaron Baggish told Harvard Health Publishing. “You’re engaging 80% to 90% of your muscles, as opposed to 50%, providing a substantial calorie-burning benefit.”
Try it: You can either “double pole” by planting both poles in front of you and using them to pull yourself forward while walking — or “single pole,” which involves imitating your feet’s motions and swinging one pole forward at a time.
Color Walking
If you’re more looking to home in on mental health benefits, try this popular exercise, which began making the rounds on TikTok in 2021. By choosing a specific color to focus on while you stroll, you’re essentially meditating while you walk.
“This is one of the first TikTok trends I can get behind — it makes perfect sense,” clinical psychologist Supatra Tovar told Well+Good. “What it actually does, which is beautiful, is keep your mind completely on the present moment.”
Try it: Pick a color and look for it in your surroundings throughout your walk. Every shade of wellness awaits!
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