By Marnie Kunz,
Certified trainer and run coach

Walking a mile a day is one of the best ways to improve your health. Whatever your fitness level, walking is an accessible way to strengthen your bones and muscles, improve your fitness level, and enjoy better mental health. In fact, walking just 11 minutes a day even lowers your risk of early death, according to a Cambridge study. Whether you want to lose weight or improve your mental health, there are many reasons to walk. As a personal trainer, I often include walking as the cardiovascular exercise of choice for training plans, especially for beginners. Walking is an easy and accessible way to exercise for most people, and one mile is very manageable, usually taking around 20 minutes to complete. This article will cover the many life-changing benefits of walking a mile a day.

Walking is accessible and full of health benefits.

Physical Benefits of Walking a Mile a Day

Many people walk for physical health benefits, from losing weight to better strength and mobility. Here are some of the many benefits you can enjoy from walking a mile a day:

Better Heart Health

Walking regularly will improve your cardiovascular health. As a cardiovascular exercise, walking is a great way to strengthen your heart. According to the American Heart Association and many studies, walking improves your heart health. Walking a mile a day can reduce your risk of heart disease and stroke and lower blood pressure and cholesterol.

Weight Management

Regular physical activity such as walking a mile a day can help you in your weight loss journey. Walking burns calories and boosts your metabolism, which helps with weight loss and maintaining a healthy weight. The simple formula for losing weight is to burn more calories than you consume, and walking is a great way to burn more calories with a low-impact cardio workout.

Stronger Muscles and Bones

The health benefits of walking extend to your bones and muscles as well. Walking a mile a day strengthens your leg muscles and improves your balance and coordination. Better mobility and stronger muscles are important to prevent falls and injuries, and will help you stay more active as you age.

As people age, we lose muscle, and sticking to a walking routine can help reverse and slow down muscle loss, especially in your lower body. Walking also strengthens your bones, which reduces your risk of osteoporosis and bone injuries such as fractures.

Other Physical Benefits of Walking

Walking regularly can improve your health in so many areas of your life. You’ll experience a boost in energy levels from walking a mile a day. According to the Harvard School of Public Health, walking boosts your blood flow and releaseshormones like endorphins, which make you feel energized.

Walking also gives your immune system a boost, helping your body to fight illnesses and diseases better. Another health benefit of walking is having better quality sleep. According to a study published in the National Library of Medicine, walking improves sleep quality, and has the most benefits for women who participated in the study.

If you walk regularly, you’ll also reduce your risk of chronic diseases and conditions such as obesity, type 2 diabetes, high blood pressure, and high cholesterol. By combatting serious diseases, walking can even increase your lifespan. According to a Mayo Clinic study, people who walk briskly have longer life expectancies than more sedentary people regardless of their weight and body composition.

Mental Benefits of Walking a Mile a Day

Walking a mile a day does more than improve your physical health - you’ll improve your mental health as well. Walking is a great way to combat stress, improve your mood, and even improve your memory. Here are some of the mental health benefits of walking:

Improved Mood

Walking releases endorphins, which are natural “feel good” hormones. Walking can increase your feelings of happiness and contentment. In other words, going for a walk can put you in a better mood.

Less Anxiety and Stress

Walking also reduces anxiety and depression, making it an excellent way to improve mental health. Going for a walk can help combat stress, offering a soothing antidote to daily stressors. According to a meta-analysis of walking studies, walking can be effective in reducing symptoms of depression and anxiety and is an evidence-based intervention for reducing depression and anxiety.

Better Cognitive Function

Regular walks can improve your memory and concentration and even boost your creativity and problem-solving skills. According to the National Institutes of Health, walking studies demonstrate that walking can promote good brain health in aging adults, slows down cognitive decline that comes with age, and helps prevent dementia.

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Tips for Walking a Mile a Day

With all the health benefits of walking, you’re probably ready to get started. Here are some tips to help you walk more and build up to walking a mile a day.

Getting Started

The only equipment you need for walking is comfortable walking shoes and clothes that keep you protected from the weather. When you’re shopping for walking shoes, try going to a running store to get fitted for shoes. Many people who walk for fitness do well with running shoes, as they have more customization options so you can get shoes that suit your walking gait, foot type, and the terrain where you walk.

Make sure the shoes you walk in fit comfortably, have plenty of cushioning, and support for your feet. Consider your walking conditions - do you need extra cushioning for walking on pavement or more grips on the bottom of your shoes for trails and hiking? Trail running shoes or hiking shoes are a great choice for walking on trails.

Tracking Your Walks

The best way to stay consistent with your walking program is to track your walks. You can use a fitness tracker or smartwatch (I love my Garmin Forerunner 55) or download a walking app on your phone. Some popular walking apps include Fitbit, MapMyWalk, Strava, and Nike Run Club. A good tracker will tell you your distance and pace. Fitness trackers and smartwatches will also tell you your daily step count.

Related: 15 Best Free Running Apps

Walking Speed

Brisk walking will offer you the best fitness and health results. When you walk, aim for a brisk pace, which should fall in the range of 3.0 mph to 4.5 mph, which takes about 13 to 20 minutes per mile. If you measure your step count, most people take about 2,000 steps in a mile, but this can vary based on your stride length.

Build Distance Gradually

If you’re new to walking, start with shorter walks and gradually build up to walking at least a mile a day. You can make walking a part of your daily routine however it fits your schedule - you may want to do a morning walk and an evening walk in shorter distances. Some people enjoy one longer walk per day.

How to Stay Motivated

Consistency is crucial to helping you follow a walking program and reap the most health benefits. Here are some ways you can stay motivated and consistent with your walks:

Set realistic goals. Set SMART goals that are specific, measurable, achievable, relevant, and time-bound. This will help you stay on track with your walking workouts.
Find a walking buddy. Walk with a friend or family member or your dog for added fun and accountability.
Listen to music or podcasts while walking. Make your walks enjoyable by listening to your favorite tunes, podcasts, or audiobooks on the walk.
Reward yourself for consistent effort. Celebrate your milestones with small gifts or self-care time for yourself.

How to Make Walking Convenient

By incorporating walking into your daily routine, you can get your step count up without being stressed about big workouts. Here are some ways to walk more:

Go on a walk during your lunch break. A quick mid-day walk can help you de-stress and increase your daily step count.
Walk to commute or do errands. You can walk to and from work or to the store, library, or pharmacy to do yourerrands. When you walk more, everything becomes an adventure.
Take the stairs instead of the elevator. Walking up steps gives you an extra lower body strengthening workout while helping combat the effects of sitting.
Finding inspiring walking routes. Explore new places by walking in local parks or colorful areas of your city. Walking by murals or immersing yourself in nature are great ways to de-stress and enjoy your walks more.

Walking Safety Tips

When you go for walks, take a few safety precautions. Let someone know where you’ll be by enabling them to track you with a fitness app or phone-sharing location feature. Also, walk in well-lit areas and stay aware of your surroundings. If you are going to isolated areas or walking at night, go with someone for added safety. Bring your phone on your walks in case an emergency springs up.

Related: Hiking Tips for Beginners

Walking for Better Health

Regular walking can improve your health in so many ways, from reducing your risk of diseases to putting you in a good mood. Walking a mile a day is a great way to enjoy better health. Whether you’re a runner or new to exercise, walking is an accessible activity to incorporate into a healthy lifestyle. All you need to get started are some comfortable walking shoes.

If you want to step up your fitness with a walking or running program, visit the Runstreet Training Center for customized training plans. Sign up for our free Runstreet newsletter to get the latest health and fitness tips delivered to your inbox. Follow and tag @Runstreet on Instagram to share your workouts and get cheered on. Happy walking to you! 😊

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

How Walking a Mile a Day Helps Your Body and Mind