May is National Walking Month, and while there seems to be a national day or month for (almost) anything, I feel it’s important to highlight the benefits of walking.
Because regardless of the month or day, I think there is something powerful about going for a walk.
People talk about the benefits of getting a dog, and often one of the many reasons is because of getting outside and being active every day. This has certainly been the case for me.
I’m not talking about having to reach 10,000 steps, which is great, but simply getting outside and moving your body.
Many clients ask how to get started, and my advice is to try and weave walking into your everyday routine like your commute, and if possible to get outside during the working day, such as lunchtime.
In our hectic lives, it’s easy to overlook one of the most effective and cheapest ways to boost our health. Whether it’s a brisk 20-minute stroll to the shops or ambling through the park, walking is a free, accessible and low-impact way to improve both physical and mental well-being.
Heart Health & Longevity
According to the NHS, walking briskly for just 10 minutes a day can improve cardiovascular fitness, help manage high blood pressure, and reduce the risk of heart disease and stroke. Regular walking also supports weight management and helps lower cholesterol—key factors for long-term health.
Boosting Mood & Mental Health
Walking has a powerful effect on mental wellbeing. Public Health England highlights how walking outdoors, especially in green spaces, can help reduce anxiety, depression and stress. Just being in nature and moving your body releases endorphins—those feel-good chemicals that lift your mood. Studies have also supported the link between physical energy and gut health.
Supporting Joint Health & Mobility
Walking is a weight-bearing activity, which strengthens bones, improves balance and keeps joints flexible. This is especially important as we age. According to Versus Arthritis, regular walking can help manage joint stiffness and reduce pain, particularly in those with osteoarthritis.
A Natural Energy Boost
Feeling sluggish? A short walk can boost circulation, oxygenate your muscles and increase energy levels. Research from the British Journal of Sports Medicine shows that even moderate movement throughout the day can reduce fatigue and improve focus.
Circadian rhythm and sleep
Walking in the morning, may be beneficial for some, as by getting your steps in earlier in the day, it is less likely something will keep it from getting done. But sunlight first thing can also positively affect your sleep, as it can help to regulate your circadian rhythm.
How to Get Started
* Start small, even if you walk a part of your commute, it all adds up.
* Try one of the walking apps such as All Trails, perfect for finding walks wherever you are, or NHS Active 10 app to track short, brisk walks.
* Once you’ve found somewhere green, add in a podcast, a dog or a friend, to make it even more enjoyable.
You don’t need fancy gear or hours of free time to feel the benefits of walking. Start with small steps, stay consistent and enjoy the mental and physical lift this simple habit can bring.
References
The 10,000 Steps a Day Goal Was Based on Marketing, Not Evidence. But Does It Work? : ScienceAlert
Improving access to greenspace: 2020 review
The positive impact of exercise on your arthritis – What our research tells us | Versus Arthritis
Daily 11 minute brisk walk enough to reduce risk of early death | University of Cambridge