The One Exercise Everyone Can Do to Stay Active, Super Easy! And So Powerful!

13 January 2025

Walking is the simplest yet highly effective physical activity for joint health. It is practical, accessible, and requires only a pair of comfortable shoes.

In this article, we will discuss the science-based benefits of walking, how walking strengthens your cartilage and joints, and what to know before you start walking for exercise.

Highlights

  • Walking is a natural form of exercise.
  • It strengthens your muscles, joints, and heart.
  • Moreover, walking is a natural mood enhancer with demonstrated benefits in several mental illnesses.
  • For most people, walking about 6,000 steps a day for at least three days a week is beneficial.
  • If your joint problems make movement difficult, it’s best to try a joint supplement to nourish the cartilage.

Brits Aren’t Walking Enough

This is sad but true.

While many of us probably know that walking ticks all the boxes of good health, only a few walk regularly.

Over 6 million UK adults between 40 and 60 years don’t walk for 10 minutes continuously each month at a brisk pace, according to Public Health England. (1)

A brisk walk is approximately 3 miles an hour. Simply put, brisk walking allows you to talk but not sing.

Brisk walking is a type of moderate-intensity aerobic activity.”

Benefits of Walking, According to Science

A 10-minute brisk walk each day can reduce the risk of early death by 15%. Other benefits include: (1)

  • 40% reduction in type 2 diabetes risk
  • 35% reduction in heart disease risk
  • 30% reduction in dementia (impaired memory and thinking)
  • 20% reduction in the risk of certain cancers

People with chronic knee pain and stiffness often have problems moving or performing daily living. Walking at least 6000 steps daily can reduce the risk of developing these functional limitations. (2)

Walking lubricates your joints, reduces inflammation, and helps your joints get a consistent supply of oxygen and nutrients. (3)

For people with severe knee pain and swelling, 70 minutes of moderate-intensity walking appears safe and practical, reports a 2015 study. However, longer or more intense walking can worsen knee pain, warn the authors of the study. (4)

Walking Supports Your Mental Health

It’s no exaggeration to say that walking is crucial for our emotional health.

In today’s fast-paced world, almost all of us go through some phases of anxiety, sadness, and negative emotions. A few days of blues isn’t a big issue. But when they last longer, they can be the cause of several mental illnesses, including depression.

If you are struggling with racing thoughts and overwhelming emotions, go for a walk. You might have heard about the “runner’s high”, the euphoric sensations people experience after intense activity. But you don’t have to go that hard to reap the incredible benefits.

Even a short walk as little as a 10-minute stroll can work wonders for your mood and mental health. Studies show that you can use walking as a tool to organize your thoughts, helping you gain clarity of your thoughts. (5)

Remember, Nietzche (the famous German philosopher) said more than a century ago: “All truly great thoughts are conceived by walking.” Walking has been shown to sharpen the mind, release “happy hormones” called endorphins, and improve brain function. (6)

Walking Strengthens Your Cartilage

Walking may aid recovery from cartilage injury and help delay or prevent cartilage degeneration. (7)

Some people believe that walking can damage their cartilage. However, studies show walking has no negative impact on joint cartilage, even in people with or at risk of osteoarthritis (OA). (8)

Regular walking can strengthen your cartilage in several ways.

Walking acts as a stimulus for maintaining cartilage health

Walking causes your cartilage to bear your weight while maintaining a correct posture. To help you walk properly, your body consistently produces and breaks down cartilage components. Consequently, your cartilage becomes younger and stronger over time.

Studies also show that regular walking can help osteoarthritis symptoms, such as pain and stiffness, from becoming worse.

Walking can make your cartilage thicker

The more load your cartilage bears, the thicker and stronger it becomes. According to experts, the regions of cartilage exposed to higher loading tend to be stronger and thicker.

Walking affects cartilage biomarkers

When you walk, your body produces more of a cartilage protein called cartilage oligomeric matrix protein (COMP). Higher COMP levels are associated with better cartilage health.

Exercise timing can influence cartilage health

Starting a walking exercise at appropriate times after an injury can improve cartilage health in two ways. First, it helps your body make beneficial proteins that help repair injured cartilage. Second, it can help prevent symptoms of OA, such as joint pain and inflammation.

Walking influences metabolic pathways in cartilage

Walking can enhance extracellular matrix (ECM) synthesis. Moreover, exercises, including walking, can help reduce inflammation in your joints.

Common Types of Walking

Considering walking for exercise? You have many choices. Choose the one that fits your fitness level and schedule.

Brisk/fitness walking

During brisk walking, your heart rate and breathing go up, allowing you to talk but not sing. The rule of thumb is brisk walking is defined as walking at a speed of about 3 miles or 5 kilometers per hour.

Nordic walking

Nordic walking (you walk with poles on both hands) might be the best option if you have already mastered conventional walking. It helps burn more calories and works the upper body as well.

Walking with poles engages nearly 90% of your muscles, while conventional walking only engages 50%. Obviously, you burn more calories and strengthen the upper body.

Power walking

Power walking is a technique in which you take more strides per minute and gently swing your arms. Done correctly, power walking helps improve your heart health, mood, and joint function.

Incline walking

Incline walking is similar to walking uphill. On a treadmill, you can adjust the incline or gradient. You can also change the gradient to add variety to your walking workout.

Backward walking

Backward walking, also called retro walking, is a current social media workout craze. But it’s more than a craze; it works.

Retro walking can help you burn more calories, prevent joint pain, and improve posture. Moreover, because we don’t usually walk backward, it can train your brain to engage your senses more effectively.

Make sure to choose a smooth surface.

Walking for Exercise? 5 Things to Know Before You Start Your Journey to Health and Longevity

1.    Warm up

Do a few repetitions of warm-exercises and stretches before walking. Some examples include knee lifts, shoulder rolls, and knee bends.

2.    Start slow

The basics of any exercise routine: progress trumps perfection, everytime.

Start with a 10-minute routine at least three times a week. Gradually, increase the pace, duration, or frequency.

3.    Water

Keep yourself hydrated before and after walking. It’s best to keep a bottle with you while walking.

4.    Watch weather

Wear clothes that match the weather. Never forget your sunscreen and hat.

5.    Stay safe

Choose well-lit areas; wear a reflective vest, especially if you prefer walking during the evening or early morning hours.

I Want to Walk for Exercise But My Knee Hurts. What Can I Do?

You are not alone.

As we age, we tend to move less, and even worse, knee pain severely limits our movement.

But the good news is you can walk safely even when you have common knee disorders.

For example, a wealth of studies shows that walking has no negative impact on joint cartilage, regardless of whether you have arthritis (joint pain and stiffness). Regular walking can strengthen your cartilage in several ways.

If you still find it hard to start your journey, you should consider taking a joint supplement that nourishes your joints.

Walking for Exercise: 5 Frequently Asked Questions

  1. How much walking a day is beneficial?

According to Mayo Clinic, as little as 30 minutes a day can provide awesome health benefits. However, if you cannot walk for 30 minutes continuously, start with a 10-minute session and gradually increase the duration to 30 minutes.

  1. Does walking burn belly fat?

Brisk walking can help you drop weight, lose belly fat, and develop lean muscle.

  1. Should I walk after dinner or before dinner?

To help prevent blood sugar spikes, it’s best to walk after your meal. However, if you experience stomach pain, indigestion, or other issues, you may want to rest for about 30 minutes after your meal. According to a 2011 study, walking at a brisk pace right after a meal might be more effective for weight loss than walking an hour after your meal. (9)

  1. Does a 30-minute walk count as exercise?

YES. Most health guidelines recommend a 30-minute walk at a brisk pace at least five times a week.

  1. What is a good distance to walk for exercise?

According to the Centers for Disease Control and Prevention (CDC), most adults should aim for about 10,000 steps a day, which is equivalent to about 8 kilometers.

Medical Warning – If you have an underlying medical condition, always talk to your doctor for guidance on appropriate activities for your condition.

References:

  1. Public Health England. (2017, August 24). 6 million adults do not do a monthly brisk 10 minute walk. GOV.UK. https://www.gov.uk/government/news/6-million-adults-do-not-do-a-monthly-brisk-10-minute-walk
  2. White, Daniel K et al. “Daily walking and the risk of incident functional limitation in knee osteoarthritis: an observational study.” Arthritis care & research vol. 66,9 (2014): 1328-36. doi:10.1002/acr.22362
  3. 8 Ways Exercise Helps Your Joints | Arthritis Foundation. (n.d.). https://www.arthritis.org/health-wellness/healthy-living/physical-activity/getting-started/8-ways-exercise-helps-joints
  4. Wallis, J A et al. “The maximum tolerated dose of walking for people with severe osteoarthritis of the knee: a phase I trial.” Osteoarthritis and cartilage vol. 23,8 (2015): 1285-93. doi:10.1016/j.joca.2015.04.001
  5. Zhu, Zhenjun et al. “Exploring the Relationship between Walking and Emotional Health in China.” International journal of environmental research and public health vol. 17,23 8804. 27 Nov. 2020, doi:10.3390/ijerph17238804
  6. https://executiveeducation.wharton.upenn.edu/thought-leadership/wharton-at-work/2018/09/decision-making-and-problem-solving-by-walking/
  7. Kust, S., Meadows, K. D., Voinier, D., Hong, J. A., Elliott, D. M., White, D. K., & Moore, A. C. (2024). Walking recovers cartilage compressive strain in vivo. Osteoarthritis and Cartilage Open, 6(4), 100526. https://doi.org/10.1016/j.ocarto.2024.100526
  8. Øiestad, Britt Elin et al. “No Association between Daily Walking and Knee Structural Changes in People at Risk of or with Mild Knee Osteoarthritis. Prospective Data from the Multicenter Osteoarthritis Study.” The Journal of rheumatology vol. 42,9 (2015): 1685-93. doi:10.3899/jrheum.150071 
  9. Hijikata, Yasuyo, and Seika Yamada. “Walking just after a meal seems to be more effective for weight loss than waiting for one hour to walk after a meal.” International journal of general medicine vol. 4 (2011): 447-50. doi:10.2147/IJGM.S18837