In the many years that I have practiced as a family doctor, I have prescribed countless medications and treatments. Yet one of the most powerful things I recommend costs nothing and requires no prescription—walking. Regular walking offers remarkable benefits that many people overlook…
Walking reduces risk for cancer and chronic disease. A recent review of research from researchers at Sydney School of Public Health and published in Lancet Public Health found that walking 7,000 steps per day provides substantial protection against cardiovascular disease, diabetes and certain cancers. Surprisingly, there was no significant improvement among those who walked more than 7,000 steps…which supports recent questioning of the widely embraced message about reaching 10,000 steps every day.
The evidence is even more compelling when comparing active and sedentary individuals. A recent study from researchers at University of Oklahoma published in GeroScience, the official journal of the American Aging Association, found that people who walked the most had 31% lower risk for cardiovascular disease than those who walk the least. For diabetes prevention, the data are equally impressive—walking approximately 2.5 hours or more per week is associated with a 30% reduced risk for type 2 diabetes.
Walking strengthens bones and fights illness. Studies from Keele University School of Medicine in the UK and other institutions demonstrate that walking regularly can help people manage their rheumatoid arthritis more effectively. The movement lubricates joints and strengthens supporting muscles, protecting them rather than damaging them.
Research from Universiti Sains Malaysia also shows that exercise helps regulate the immune system and enhances immune function when needed.
Walking boosts mental health and well-being. A review of multiple studies by researchers from University of Edinburgh showed that walking regularly improved mood and sleep quality while reducing stress and anxiety. The mental health benefits of walking are particularly amplified when done in nature, helping people feel calmer.
So how do you make walking a regular habit? Try habit stacking—this concept helps you create new habits on top of existing habits. Example: If you eat dinner at 6 pm every night, add a 30-minute walk right after. Linking new habits to existing routines makes them much easier to stick to. Aim for at least 150 minutes of moderate-intensity activity weekly. A practical approach is 30 minutes of brisk walking five days per week. “Brisk” means walking fast enough to maintain conversation but too quickly to sing comfortably.
If you prefer counting steps: Aim for at least 7,000 steps per day. And remember, every bit counts, so think about taking stairs and walking short distances throughout your day. Start where you are and build gradually toward these goals.
