It’s hard to overstate the benefits of frequent walks. While this form of exercise may not feel as impactful as a high-intensity workout or distance run, walking actually does wonders for the body.
“Physically it will improve cardiovascular health by strengthening the heart, thereby helping circulation, lower blood pressure, helping in the prevention of heart disease and stroke,” Matthew Nolan, a chief instructor at Barry’s in New York City, told HuffPost.
“Mental health is also a great benefit to walking. The release of the endorphins while walking will help boost mood and overall mental state,” he added.
What’s more, daily walking can help build bone and muscle strength and improve joint health, said Nolan. In fact, people with chronic lower back pain and knee pain can benefit from a regular walking regimen, said Tyler Moldoff, a physical therapist at the Hospital for Special Surgery in New York.
“It’s really been exciting more recently seeing a lot of new research coming out about how something as simple as walking can really be an exceptional exercise, when done properly,” he said.
To Moldoff, “done properly” means getting 150 to 300 minutes of moderate-intensity exercise each week. This equates to at least 30 minutes of walking, five days a week — and you should aim for 5,000 to 10,000 steps (or more) daily.
Once you hit these requirements, there are additional ways to get even more out of your exercise regimen. Below, experts share what you can do to challenge yourself while building up strength and endurance during your walks:
1. Keep up a quick walking speed.
U.S. government guidelines note that adults need at least 150 minutes of moderate-intensity exercise each week, which can include brisk walking — but not walking at a snail’s pace.
Moldoff said the intensity of aerobic activity is typically measured in relation to your heart rate.
While it can be hard to know your exact heart rate during a walk, a good way to ensure you’re pushing yourself is to listen to a fast-paced song — starting at, say, 100 beats per minute — and then move to the music’s beat, Moldoff added.
“You can simply do a Google search or even on Spotify or Apple Music, look for different genres of songs that may be enjoyable for individuals at 100 beats per minute, and then trying to sync your cadence to the beat of the song,” he said.
“And if you’re following along [to a] song that is … 100 beats per minute, you can be sure that after a few minutes you’ll start to work up a little bit of a breath and you’ll be hitting that moderate intensity.”
If that tempo feels too slow for you, look up songs that are 110 or 120 beats per minute instead.
And as a bonus, music makes walking more enjoyable, Moldoff said.
2. Try interval jogging or speed walking.
If you’re not quite ready to maintain a fast walking pace for all 30-plus minutes of your walk, consider incorporating a faster pace at select times during your workout.
Nolan said that in Barry’s classes, instructors frequently do interval-based training, which you can try in your walk, too.
“You can do [this] at home by incorporating short bursts of fast walking or even jogging to increase intensity,” Nolan stated.
For example, you might start small with a 30-second jog or minute-long speed walk and increase the duration when your body feels ready.
andreswd via Getty Images
3. Add strength training to your walk.
“You could also walk with light weights or do some simple body weight exercises like squats, lunges or pushups during points of the walk to work different muscle groups,” Nolan said.
To start, simply plan your walk ahead of time and pick some designated places, such as your driveway or a local park, to do some body weight training. Writing out your workout in advance can also help you hold yourself accountable.
You might do five pushups, 15 crunches and a one-minute plank repeated three times, or whatever combination makes sense for you. Just be sure to switch up your strength workout to target different muscles in your exercise regimen.
You could also try walking with a weighted vest or a backpack filled with books for an added challenge, Moldoff said.
“Simply by doing that, you can help increase your metabolic rate, which improves your oxygen consumption, and that relates to a greater calorie burn,” he stated, adding that this can “strengthen the muscle groups of the leg.”
4. Or walk along a hilly path.
Walking on a path with hills is another way to boost your daily walk, Moldoff said.
Walking downhill has been shown to improve muscle strength in the lower extremities and reduce the stress that’s put on the cardiovascular system, he stated.
“So, interestingly enough, it will likely be less stressful on our breathing and our heart rate,” Moldoff noted. “It will make it more comfortable, but at the same time, you’re actually improving your muscle strength more effectively relative to simply level walking.”
Meanwhile, walking uphill can provide more of a challenge to your cardiovascular system, and some research suggests that it can benefit people with knee joint issues.
No matter what you do to up your walking regimen, it’s important to stay consistent, said Nolan.
“The benefits of walking are best realized with regular, consistent practice,” he said. “Aim for at least 30 minutes most days of the week.”
But it’s important to take days off when you need them and listen to your body for any signs of pain or discomfort, Nolan added.
It may take time to build up enough strength and endurance to incorporate these walking challenges, and that’s OK. As you commit to a regular walking regimen, the benefits will begin to emerge.
“Walking is a simple, accessible form of exercise that can truly open the door to a healthier lifestyle,” Nolan stated. “By incorporating these tips, you can maximize the benefits and enjoy daily walks even more.”
Want to get in some more steps? Try these comfortable walking shoes that reviewers love.
HuffPost and its publishing partners may receive a commission from some purchases made via links on this page. Every item is independently curated by the HuffPost Shopping team. Prices and availability are subject to change.
Amazon
The Lamincoa women’s walking shoes HuffPost readers can’t stop buying
Promising review: “Exactly what I was hoping for! These fit so nicely, very true to size and comfortable. They have lots of flexibility to them while still hugging the foot in the right places. Decent cushion for the foot… like walking on a cloud. I normally wear a size 8, occasionally and 8.5 or even 9 depending on the brand and style of shoe. I ordered these in an 8 and the fit was perfect. My feet are a smidge on the wider side with my second toe being longer than the first. Will happily order another pair when these wear out :)” — Emily
Amazon
A pair of lightweight Skechers walking shoes with breathable mesh
Promising review: “This is my second pair of Sketchers Go Walk and they are the most comfortable sneaker. They are soft, have good arch support and a solid gripping sole. I walk 2-3 miles a day and these out-perform any other walking shoe. Fit is true to size. I highly recommend to any who walk or stand on their feet for hours a day.” — Shirley Cody
Amazon
A convenient pair of slip-on shoes with over 25.000 5-star ratings
Promising review: “I very rarely ever leave reviews…but this product needed a review. I am a nurse and am on my feet all day. My shoes were worn out and I was in need of a new pair. I searched for a new pair but hate that athletic shoes are so speedy especially since I go through a pair about once a year. Then I found these. They were only $33 so even if they didn’t last for six months I wouldn’t be out that much money. So I took a chance. They arrived on time and when I looked at them I honestly wasn’t sure if I liked them. Then I lifted them up and it felt like I didn’t have anything in my hand. They are so lightweight I couldn’t believe it. I put them on and they felt awesome. I have a very wide foot and sometimes have trouble finding a ahoe that fits my foot. These are wide enough for me and I even could have probably gone down a size. They are so comfortable to wear and easy to slip on. My foot pain is gone since I started wearing these shoes two weeks ago. I get so many compliments from my patients wondering where I got these shoes from. They look great with scrubs as well as jeans. All in all, I tried to hate them, but I can’t cuz they are just awesome!” — KATHY FEIST
Amazon
A set of non-slip men’s walking shoes with a supportive insole
Promising review: “I bought these shoes for work, and honestly they’ve just become my every day shoe. They’re comfortable and feel great on my feet. They support really well and my feet don’t slide around inside the shoe. The sole of the shoe are super comfortable and haven’t torn easily like my other pairs. Easy to put on and great for a rushed morning. Highly recommend for a nice, well fitting shoe for a great price.” — George Bean
Amazon
A set of men’s sneakers that resemble dress shoes
Promising review: “I got these for my husband as a Christmas gift and he has already asked for a second pair. I originally got him the grey and they looked so sharp for work. He said they are very comfortable as well and he walks majority of the day at work and on his feet. We got him another pair in dark blue. You can definitely dress them up or wear with jeans. My husband was really impressed with them for how good the price was!” — Spencer Hudak
Amazon
A cute pair of stretchy walking shoes with a moisture-wicking insole
Promising review: “I have had these for SEVERAL months and absolutely love them. They are easy to slip off and on and are so so comfortable. They wash and dry nicely in the washer/ dryer and still fit just as comfortably as before. The have endured a lot of wear but have not torn or popped a hole after it all so I’ve been very impressed. I wear them to workout, all day cleaning at our church (concrete slab floors), and chasing our kids all around. Will be ordering again when needed” — Momma Tina
Amazon
A sporty and stylish pair of Reebok tennis shoes
Promising review: “I needed a new pair of, what I call, tennis shoes for a while. I haven’t bought a pair of Reeboks in ages. But when I saw these I really liked the design. The reviews were good so I decided to give them a try. I have really high arches so I try to find shoes that can support my feet. I was worried that the size 8 I ordered might not be a true size 8. I’ve ordered shoes before that were not true to size, but I can honestly say these shoes are true to size. With the cushion inserts the shoes have I don’t have any issues with my feet hurting because of my high arches. I could literally walk in this shoes for hours without any discomfort. They are extremely lightweight. I’m really glad I decided to buy these, and the best part is it didn’t cost me an arm and leg to get them.” — Linda Wroblewski
Amazon
A set of sleek Bruno Marc men’s walking shoes that can be dressed up or down
Promising review: “I spend a lot of time shooting pool in some local venues. Spending all weekend playing a tournament and on my feet. It’s gotten rough the older I get. I ordered these just hoping for something comfortable. But they seriously exceeded my expectations. They are designed to slide on and off. I see in other reviews where people reversed the shoe laces and tied them up. My opinion is you don’t have to do it. They are light weight, comfortable and have a very soft insole.
Great job to the designers of this shoe.” — Chris Cooper
Amazon
A comfy and trendy set of women’s slip-on sock sneakers
Promising review: “These shoes are great! Didn’t expect to use them for hiking – but they worked perfectly. Kept my feet safe and comfortable after wearing them all day, walking up and down very steep hills and inclines. Provided great support, along with the compression socks I wore with them. Love the glove-like way they enclose your feet – easy on and easy off yet secure once on. Extremely good buy. Performed well beyond expectation.” — AuggieO
Amazon
A casual pair of Skechers that’s an Amazon bestseller
Promising review: “I have wide feet and have suffered with corns and rubbing on my toes no matter the shoe. This has hampered my enjoyment of places that require much walking, even walking around my neighborhood for exercise. I tried this on as soon as I received them, and they were so comfortable! I walked around in them and never once were my feet uncomfortable. There’s plenty of room in the toe box and the soles are kind of a spongy, springy material that make walking fun. And this shoe can be machine washed which is a plus!” — Kris L. Cullinan
Amazon
A durable and breathable pair of lightweight mesh sneakers
Promising review: “I love these shoes and it’s true to size when ordering. I wear these out when I’m grocery shopping, working out, or even when I’m wanting an athleisure day! Definitely ordering a 2nd pair. Super comfortable to run, walk, dance, and doing heavy lifting.” — Xtyxo