Regular physical activity is important to overall health, and walking is an excellent way to be active. Adults who engage in regular physical activity, such as brisk walking, are at lower risk of heart disease and stroke, type 2 diabetes, breast and colon cancers, and depressed mood, compared with inactive adults (Physical Activity Guidelines Advisory Committee, 2008). Adults who are regularly physically active may also obtain other health benefits and positive outcomes, such as maintaining or losing weight, improving sleep, and for older adults, maintaining their independence, reducing their risk of falls, and delaying the onset of cognitive decline and dementia (Physical Activity Guidelines Advisory Committee, 2008).
To gain health benefits, national guidelines recommend that adults, including older adults, should obtain at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity aerobic physical activity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate and vigorous-intensity activity (U.S. Department of Health and Human Services, 2008). A brisk walk is a great way to accumulate weekly minutes towards meeting the aerobic physical activity guidelines (U.S. Department of Health and Human Services, 2008).
Walking can be done by the vast majority of Americans. It is an activity that requires little or no specialized skills or training, and does not require the purchase of expensive equipment or specialized attire beyond comfortable walking shoes. Persons who are inactive or unfit can begin a walking program safely. For busy adults, walking offers flexibility, compared to scheduled activities, such as exercise classes. Walkers can set their own pace to fit their level of fitness, and vary the number of days per week and the length of their walking sessions to fit comfort level. As walkers gradually improve their fitness level, then can increase the frequency, intensity, or duration of the walking they perform during the week. Walking programs can, and should, be tailored to include persons with varying levels of mobility (e.g., slow and fast walkers, walkers using assistive devices, and walkers with disabilities).