Walk Your Way to Better Health: Science, Benefits, and How to Start Smart
My journey into the world of walking was kickstarted by my beautiful, sweet and beyond energetic Border Collie, Luna, entering my life 8 years ago. Prior to owning a dog, I never walked…I thought that it was a waste of time without any real benefit. I always thought, why would I walk if I could run to burn calories and improve my fitness? Little did I know that walking actually has just as many benefits as running (if not more)…and it fits into my physical therapy plans of care for patients much more easily.
Walking is something many of us do every day without thinking much about it. But when done regularly and with intention, walking becomes one of the most powerful tools for improving overall health—physically, mentally, and even socially.
As we prepare for Plus Forte’s October Walking Challenge, it helps to understand why walking works, how much is enough, what to expect when you begin, and how to reduce discomfort and injury risk along the way….so let’s dive in!
What Health Science Tells Us About Walking
Here’s what the research says:
Reduced risk of chronic disease
One large epidemiological study found that walking ~8,200 steps per day is associated with a significantly lower risk of various chronic diseases: obesity, sleep apnea, gastroesophageal reflux disease (GERD), hypertension, diabetes, and even major depressive disorder.
Another study (volume/intensity) showed walking more than 100 minutes per day was linked with a ~23% lower risk of developing chronic low back pain, compared with walking less than ~78 minutes.
Harvard and Mayo Clinic sources report that walking helps maintain a healthy weight; helps prevent or manage high blood pressure, stroke, type 2 diabetes, some cancers; improves cardiovascular fitness, strengthens bones and muscles, and helps with balance and coordination.
Several studies show that even modest increases in daily walking (from very low baseline activity) are associated with meaningful reductions in risk of death from all causes.
Mental health & cognition
Regular walking improves mood, reduces feelings of anxiety and depression, and helps with stress. It also supports cognitive functioning—memory, attention, and perhaps delaying cognitive decline.
There’s evidence that people who walk more often or take more steps have fewer symptoms of depression. Walking has mood-boosting effects largely via improving circulation, endorphin release, and often via better sleep.
Pain, joints, and musculoskeletal health
Walking helps reduce arthritis-related pain, improves joint health by increasing lubrication (synovial fluid), strengthening surrounding muscles, which provides better support for knees, hips, ankles.
For low back pain, increased walking volume was shown to reduce risk of chronic low back pain. As above, those walking over ~100 min/day had significantly lower risk.
What Happens When You Begin (and What to Expect)
If you’re not used to walking much, you may experience:
Muscle soreness, especially calves, thighs, glutes. That’s normal as muscles adapt.
Itchiness in legs or torso when you first start walking or running. This can happen because circulation is increasing, blood vessels dilate, nerves in skin are more “awake” to the effects—your skin may feel tingly or itchy. Usually transient.
Fatigue or heavier breathing with longer walks—again, part of adaptation.
Stiffness, especially if you rest a lot or stay sedentary outside of walking.
These responses are normal if they resolve with rest, gentle stretching, and gradual increase. But persistent pain, joint swelling, or pain that changes how you move should be evaluated.
Guidelines based on your goal: How Much, How Fast, How Often
Baseline goal if you’re quite sedentary: Even 2,000–3,000 steps/day beyond your usual baseline helps. Some studies find reduced cardiovascular risk starting with ~2,300 steps/day and more definite benefits with ~4,000 steps.
Moderate intensity goal focused on sustainability: 30 minutes of brisk walking most days (or ~150 minutes/week) if possible. Alternatively, accumulating ~7,000–10,000 steps/day tends to show good health outcomes.
Goal of reducing low back pain / musculoskeletal benefit: More walking time helps; studies suggest >100 min/day walking is associated with ~20–25% lower risk of chronic low back pain. Intensity matters less than volume, though a brisk pace adds benefits.
Warm-Up & Cool-Down: Making Walking Safer and More Comfortable
Warm-Up (~2–5 minutes before your walk):
March in place or walk slowly for a minute or two.
Leg swings (front-to-back, side-to-side) to loosen hips.
Ankle rolls or calf raises.
Gentle walking with arm movements or shoulder rolls.
Cool-Down (~2–5 minutes after your walk):
Slow your pace to end your walk gradually.
Static stretching: calf stretch, hamstring stretch, quadriceps, hip flexor, chest & shoulder opener.
Gentle walking afterward for a minute or so to allow your heart rate to come down.
Building Up Gradually: Late September into October
Starting too aggressively often leads to discouragement or injury, here’s a progressive plan:
Last few days of September:
Gauge your baseline: how many steps/day are you currently getting?
Add small increments: +500–1,000 steps/day above your norm.
Keep walks short but frequent (e.g. 10–15 minute walks) so your body adapts.
Week 1 of October:
Continue incremental increases. Maybe reach 30-minute walks or ~5,000–6,000 steps/day (depending on your baseline).
Pay attention to discomfort; use warm-ups, stretches.
Weeks 2–4:
Increase duration or pace. Try for 150 minutes/week total of walking spread over days.
Integrate variety: some brisk walks, maybe hills, or varied terrain.
Include rest days or lighter days to recover.
Need more motivation?
People who walk roughly 10,000 steps/day or even slightly less show reduced risk of dementia, stroke, cardiovascular disease and early mortality.
Even lower step counts (4,000–7,000 steps/day) offer big health gains for people who are inactive—especially around mood, risk of depression, and general mortality.
Safety Tips & Practical Things to Think About
Wear good walking shoes—supports arch, cushions heel, has good tread.
Not everyone needs the same type of shoe. If your friend tells you that you NEED to buy the shoes that she has because they’re PERFECT…don’t be surprised if they aren’t perfect for you. My advice is to trial and error multiple pairs and keep a few pairs that you really like on hand. Cycling between multiple pairs can prevent overuse injuries and wear and tear of a particular pair of shoes.
Walk on safe surfaces (avoid slippery, uneven ground if possible). Even though October in New England isn’t known for snow and ice…we do live in New England meaning you never know what’s around the corner. Be smart…if the conditions are questionable, walk indoors.
Stay hydrated, and consider weather: layers in cold, sunscreen and shade in heat.
Use good posture: head up, shoulders relaxed, engage core slightly.
Use mobility and strength exercises (squats, hip/glute activation) on off days to support walking. Not sure where to start? Come talk to the PTs at Plus Forte!
Putting It All Together/Final thoughts: Why This Walking Challenge and What You’ll Gain
By taking part in our October Walking Challenge, you’re not just working toward a daily step goal—you’re building long-term health.
You’ll likely:
Feel more energetic, sleep better
Decrease stiffness, manage or reduce aches (especially joints, back)
Improve mood, reduce stress and anxiety
Possibly prevent or reduce the risk of chronic conditions (heart disease, diabetes, obesity, depression)
Increase functional strength and mobility, which helps with daily tasks and maintaining quality of life as you age
GET READY FOR OUR WALKING CHALLENGE STARTING WEDNESDAY OCTOBER 1ST!!
Questions? Contact us!
Email: admin@plusforte.co
Phone: 978-590-6951
