Janet Rapp’s morning ritual at the Louisville Zoo highlights the simple yet profound benefits of regular walking. By combining social interaction with time spent in nature, she has developed a routine that not only alleviates her joint pain but also enhances her mental and emotional well-being. Her statement that walking “gives me energy … And then it calms me, too” reflects how exercise can serve both as an energizer and a tranquilizer. It’s a reminder that the most effective ways to maintain good health often come from small, consistent practices—like walking with friends and enjoying the company of animals—that support both physical and mental wellness.
Medical experts agree that walking is a simple yet powerful way to enhance both physical and mental health, improve fitness, and reduce the risk of chronic disease. While it’s not the only form of exercise people should pursue, it’s an excellent starting point for anyone looking to live a healthier life.
“You don’t need any special gear or a gym membership,” said Dr. Sarah Eby, a sports medicine physician with Mass General Brigham. “And the advantages are truly extensive.”
This emphasizes how walking, a low-barrier activity, can serve as an effective foundation for a well-rounded fitness regimen. What are your thoughts on how easy-to-do exercises like walking can support long-term health?
What can walking do for you?
Walking can help meet the U.S. surgeon general’s guideline that adults engage in at least 2 1/2 hours of moderate-intensity physical activity each week. This activity reduces the risk of heart disease, high blood pressure, dementia, depression, and many forms of cancer.
Walking also benefits blood sugar regulation, supports bone health, aids in weight management, and improves sleep, noted Julie Schmied, a nurse practitioner with Norton Healthcare, which runs the free Get Healthy Walking Club.
One key advantage of walking is that it’s a low-impact exercise, placing less strain on the joints while still strengthening the heart and lungs.
James Blankenship, 68, explained that joining the walking club at the Louisville Zoo last year helped him recover after a heart attack and triple bypass surgery in 2022. “My cardiologist says I’m doing great,” he said.
However, despite its numerous benefits, walking alone “is not sufficient for overall health and fitness,” warned Anita Gust, an exercise science professor at the University of Minnesota Crookston. Walking does not offer resistance training, which is essential for building muscle strength and endurance. This type of exercise is particularly important for maintaining bone health in women as they age.
Experts suggest adding resistance exercises at least twice a week—whether using weights, gym equipment, or bodyweight exercises—and incorporating flexibility-enhancing activities like yoga or stretching.
This underscores the importance of a well-rounded fitness routine that combines cardiovascular activity, strength training, and flexibility for overall health. How do you think balancing various types of exercise influences long-term wellness?
Do you really need 10,000 steps a day?
The 10,000-step goal originally came from a marketing campaign in Japan in the 1960s, but experts clarify that it’s not an absolute requirement for health. While the average American takes around 3,000 to 4,000 steps daily, gradually increasing to 10,000 steps can be helpful but isn’t necessary for everyone. Physical activity guidelines recommend aiming for 150 minutes of moderate exercise weekly, which can be divided into more manageable portions, such as 30 minutes a day or three 10-minute sessions five days a week.
For those starting to walk regularly, varying the routine by adjusting the pace or adding hills can help increase intensity without exceeding moderate levels. A good measure of moderate-intensity activity is the “talk test”: you should be able to speak but not comfortably sing while walking. On days with challenging weather, indoor options like walking in malls or on treadmills offer practical alternatives.
How do you stay motivated?
Walking with friends—even furry companions like dogs—can be a fantastic way to stay active.
Walking clubs have been emerging across the country. In 2022, New York personal trainer Brianna Joye Kohn, 31, launched “City Girls Who Walk” through a simple TikTok post inviting others to join her.
“We had 250 girls show up,” she recalled.
Since then, the group has gathered every Sunday for a 40-minute walk, with some members meeting afterward for brunch or coffee.
The Louisville Zoo began its walking club in 1987, expanding in 2004 through a partnership with Norton Healthcare. Today, it boasts over 15,000 registered members. From March 1 to Oct. 31, members stroll around the zoo’s 1.4-mile loop before it opens to the public.
Tony Weiter meets two of his siblings every Friday morning. Recently, they enjoyed catching up as they strolled past zebras and watched a seal basking in the sun.
“I enjoy the calm of it. It’s chilly but sunny, and you get to see the animals,” said Weiter, 63. “It’s a great way to start the day.”