WHEN it comes to fitness, many people assume that exercise must be intense, complicated, or time-consuming to be effective. But what if simply walking could serve as your entire workout plan?

The truth is, walking is one of the most underrated forms of exercise, says personal trainer Demario Johns. “It’s accessible, low-impact, and surprisingly powerful when done consistently,“ he explained. ”Whether your goal is better health, weight management, or improved mood, walking may be all you need.”

The health benefits of walking

Walking regularly can bring significant improvements to your overall health, Johns said.

“Brisk walking gets your heart rate up and can help lower blood pressure, improve circulation, and reduce the risk of heart disease. Walking burns calories and helps regulate appetite. While it may not torch calories like high-intensity workouts, consistent walking contributes to gradual, sustainable weight loss or maintenance.”

Johns said daily walks, especially outdoors, can reduce stress, anxiety, and symptoms of depression. It’s also been linked to improved cognitive function and creativity.

“As a weight-bearing exercise, walking also helps maintain bone density and joint health, which becomes increasingly important as we age,” Johns said.

“Studies consistently show that people who walk regularly live longer and are less likely to develop chronic illnesses.”

How much walking do you need?

The benefits of walking depend largely on how much and how often you walk.

“For general health, aim for at least 150 minutes of moderate walking per week,” Johns said. “That’s 30 minutes a day, five days a week.”

He said for weight loss or fitness gains, you should do 45 to 60 minutes daily. “Increasing your walking intensity may help you see more noticeable changes,” he added.

He said while 10,000 steps a day is a popular target, research shows that benefits can be seen even at 7,000 to 8,000 steps per day, especially in older adults.

Is walking enough on its own?

While walking has many benefits, Johns said it doesn’t address all aspects of physical fitness.

“To build a well-rounded fitness routine, you might consider supplementing your walking with bodyweight exercises like squats, push-ups, or lunges for strength; or stretching or yoga for flexibility and mobility,” he advised.

He said if you’re making walking your primary workout, here are some ways to enhance its effectiveness:

Pick up the pace: Brisk walking burns more calories and boosts cardiovascular benefits.

Add intervals: Alternate between fast and moderate walking to challenge your body.

Incorporate hills or stairs: These naturally increase the intensity and engage more muscle groups.

Walk with good posture: Stand tall, engage your core, and swing your arms.

Track your progress: Use a pedometer or fitness tracker to monitor steps, distance, or time.

“The bottom line is that walking can absolutely be your sole form of exercise, especially if your goals include general health, mental well-being, and moderate weight control,” Johns said. “It’s simple, sustainable, and suitable for almost all fitness levels. As a foundation for a healthy lifestyle, walking is not just enough, it’s excellent.”