The health benefits of taking a long walk

Lace up those sneakers! Research says that walking is fantastic for your health. Incorporating more steps into your day can better your heart and lung health, help you manage your weight, improve your sleep quality, and lower your risk of chronic diseases like diabetes and hypertension. Then there are the mental health perks, such as reducing stress, anxiety and symptoms of depression, which should encourage you to lace up your shoes and go.

Experts debate how many steps are needed daily, but a 2024 study published in the British Journal of Sports Medicine found that walking between 9,000 and 10,500 steps provides the most benefits. However, even walking more than 2,200 steps a day can help you live longer, as well as lower your risk of heart disease.

As it turns out, it’s not just the amount of steps completed but how they’re taken. With extended walks, there are unique advantages, whether it’s tackling the 6-6-6 challenge and taking at least one 60-minute walk a day, crossing your city on foot or hiking a scenic trail, as more and more Americans are doing these days.

Where long walks win

Chris Mohr, a fitness and nutrition advisor at BarBend, tells Yahoo Life that longer walks (say, more than 30 minutes) offer distinct benefits. “Long walks improve circulation, strengthen the heart and enhance lung capacity by sustaining aerobic activity for an extended period,” he says. That means the longer you keep walking, the more you build endurance for your heart and lungs, making them stronger and more efficient.

The same principle applies to your muscles. Extended walks help strengthen your calves, glutes and hamstrings. There are even greater benefits when you tackle inclines, such as during a long hike: Uphill walking engages more muscle fibers, enhancing endurance, stability and overall lower-body strength.

A long walk increases the blood flow to the brain too — something shorter walks can’t do as effectively because they don’t keep the heart rate elevated for an extended period. This effect leads to improved cognitive function, a reduction in stress and better mood, Mohr notes.

Plus, you’re more likely to get into a meditative state on a longer walk than a shorter one, Michelle English, a licensed clinical social worker at Healthy Life Recovery, tells Yahoo Life. “Long walks, unlike short bursts, allow you to enter a meditative state where the repetitive motion and rhythm can help quiet the mind,” she explains.

If you head outside, these walks “also provide more time in nature or fresh air, which adds restorative elements to mental well-being,” English says. Research has shown that spending time in nature can lower our anxiety and stress levels.

Melissa Worley, Mindbody + ClassPass Wellness Council Member and personal trainer, tells Yahoo Life that long walks are also especially good for weight loss. For one thing, you’re capable of walking for long durations before feeling fatigued, meaning you can burn more calories the longer you go. And walking “involves a lower injury risk compared to high-impact exercises like running,” she says.

And while moving more can help you lose weight, Ronny Garcia, a personal trainer at Blink Fitness, tells Yahoo Life that you should consider longer walks if your goal is to lose fat. “After 30 minutes of walking, the body starts to utilize stored fat as an energy source,” he explains.

The bottom line

The Centers for Disease Control and Prevention says that brisk walking is a moderate-intensity activity, and they recommend that individuals get 150 minutes of this type of exercise per week. While you can break up that 150 minutes however you want, there are benefits of stretching your walks past a brief stroll: Long walks are a sustained cardiovascular activity that won’t lead to a risk of injury and are simple and free to start.

Need some motivation to hit the trail for a longer period of time? Worley tells Yahoo Life that she likes to “habit stack” when it comes to longer walks. “I do this by listening to a fun audiobook or podcast to stay motivated,” she says.

Working out indoors? You can throw on your favorite TV show while on a treadmill or walking pad instead — you may find it motivates you to get stepping.

One thing to keep in mind: While long walks are great, it’s important not to let your big walk stop you from moving throughout the day. Sedentary time comes with health risks — yes, even if you regularly workout — so get up off the couch or desk chair and move for a few minutes at least every half hour, even if you already crushed a five-mile walk in the morning.