\u201cMental health<\/a> is also a great benefit to walking. The release of the endorphins while walking will help boost mood and overall mental state,\u201d he added.<\/p>\n What\u2019s more, daily walking can help build bone and muscle strength and improve joint health, said Nolan. In fact, people with chronic lower back pain and knee pain can benefit from a regular walking regimen, said Tyler Moldoff<\/a>, a physical therapist at the Hospital for Special Surgery in New York.<\/p>\n \u201cIt\u2019s really been exciting more recently seeing a lot of new research coming out about how something as simple as walking can really be an exceptional exercise, when done properly,\u201d he said.<\/p>\n To Moldoff, \u201cdone properly\u201d means getting 150 to 300 minutes of moderate-intensity exercise each week. This equates to at least 30 minutes of walking<\/a>, five days a week \u2014 and you should aim for 5,000 to 10,000 steps (or more) daily.<\/p>\n Once you hit these requirements, there are additional ways to get even more out of your exercise regimen. Below, experts share what you can do to challenge yourself while building up strength and endurance during your walks:<\/p>\n 1. Keep up a quick walking speed.<\/p>\n U.S. government guidelines note<\/a> that adults need at least 150 minutes of moderate-intensity exercise each week, which can include brisk walking \u2014 but not walking at a snail\u2019s pace.<\/p>\n Moldoff said the intensity of aerobic activity is typically measured in relation to your heart rate.<\/p>\n While it can be hard to know your exact heart rate during a walk, a good way to ensure you\u2019re pushing yourself is to listen to a fast-paced song \u2014 starting at, say, 100 beats per minute \u2014 and then move to the music\u2019s beat, Moldoff added.<\/p>\n \u201cYou can simply do a Google<\/a> search or even on Spotify or Apple Music, look for different genres of songs that may be enjoyable for individuals at 100 beats per minute, and then trying to sync your cadence to the beat of the song,\u201d he said.<\/p>\n \u201cAnd if you\u2019re following along [to a] song that is … 100 beats per minute, you can be sure that after a few minutes you\u2019ll start to work up a little bit of a breath and you\u2019ll be hitting that moderate intensity.\u201d<\/p>\n If that tempo feels too slow for you, look up songs that are 110 or 120 beats per minute instead.<\/p>\n And as a bonus, music makes walking more enjoyable, Moldoff said.<\/p>\n 2. Try interval jogging or speed walking.<\/p>\n If you\u2019re not quite ready to maintain a fast walking pace for all 30-plus minutes of your walk, consider incorporating a faster pace at select times during your workout.<\/p>\n Nolan said that in Barry\u2019s classes, instructors frequently do interval-based training, which you can try in your walk, too.<\/p>\n \u201cYou can do [this] at home by incorporating short bursts of fast walking or even jogging to increase intensity,\u201d Nolan stated.<\/p>\n For example, you might start small with a 30-second jog or minute-long speed walk and increase the duration when your body feels ready.<\/p>\n andreswd via Getty Images<\/p>\n Walking to music with a fast tempo can make your exercise more intense and help you maintain a fast pace.<\/p>\n 3. Add strength training to your walk.<\/p>\n \u201cYou could also walk with light weights or do some simple body weight exercises like squats, lunges or pushups during points of the walk to work different muscle groups,\u201d Nolan said.<\/p>\n To start, simply plan your walk ahead of time and pick some designated places, such as your driveway or a local park, to do some body weight training. Writing out your workout in advance can also help you hold yourself accountable.<\/p>\n You might do five pushups, 15 crunches and a one-minute plank repeated three times, or whatever combination makes sense for you. Just be sure to switch up your strength workout to target different muscles in your exercise regimen. <\/p>\n You could also try walking with a weighted vest<\/a> or a backpack filled with books for an added challenge, Moldoff said.<\/p>\n \u201cSimply by doing that, you can help increase your metabolic rate, which improves your oxygen consumption, and that relates to a greater calorie burn,\u201d he stated, adding that this can \u201cstrengthen the muscle groups of the leg.\u201d <\/p>\n 4. Or walk along a hilly path.<\/p>\n Walking on a path with hills is another way to boost your daily walk, Moldoff said.<\/p>\n Walking downhill has been shown to improve<\/a> muscle strength in the lower extremities and reduce the stress<\/a> that\u2019s put on the cardiovascular system, he stated.<\/p>\n \u201cSo, interestingly enough, it will likely be less stressful on our breathing and our heart rate,\u201d Moldoff noted. \u201cIt will make it more comfortable, but at the same time, you\u2019re actually improving your muscle strength more effectively relative to simply level walking.\u201d<\/p>\n Meanwhile, walking uphill can provide more of a challenge to your cardiovascular system, and some research suggests<\/a> that it can benefit people with knee joint issues.<\/p>\n No matter what you do to up your walking regimen, it\u2019s important to stay consistent, said Nolan.<\/p>\n \u201cThe benefits of walking are best realized with regular, consistent practice,\u201d he said. \u201cAim for at least 30 minutes most days of the week.\u201d<\/p>\n But it\u2019s important to take days off when you need them and listen to your body for any signs of pain or discomfort, Nolan added.<\/p>\n It may take time to build up enough strength and endurance to incorporate these walking challenges, and that\u2019s OK. As you commit to a regular walking regimen, the benefits will begin to emerge.<\/p>\n \u201cWalking is a simple, accessible form of exercise that can truly open the door to a healthier lifestyle,\u201d Nolan stated. \u201cBy incorporating these tips, you can maximize the benefits and enjoy daily walks even more.\u201d<\/p>\n YourSupportMakes The Story<\/p>\n Your SupportFuelsOur Mission<\/p>\n Your SupportFuelsOur Mission<\/p>\n Join Those Who Make It Possible<\/p>\n HuffPost stands apart because we report for the people, not the powerful. Our journalism is fearless, inclusive, and unfiltered. Join the membership program and help strengthen news that puts people first.<\/p>\n We remain committed to providing you with the unflinching, fact-based journalism everyone deserves.<\/p>\n Thank you again for your support along the way. We\u2019re truly grateful for readers like you! Your initial support helped get us here and bolstered our newsroom, which kept us strong during uncertain times. Now as we continue, we need your help more than ever. We hope you will join us once again<\/a>.<\/p>\n We remain committed to providing you with the unflinching, fact-based journalism everyone deserves.<\/p>\n Thank you again for your support along the way. We\u2019re truly grateful for readers like you! Your initial support helped get us here and bolstered our newsroom, which kept us strong during uncertain times. Now as we continue, we need your help more than ever. We hope you will join us once again<\/a>.<\/p>\n Support HuffPost<\/a><\/p>\n Already a member? Log in to hide these messages.<\/a><\/p>\n Want to get in some more steps? Try these comfortable walking shoes that reviewers love.<\/p>\n HuffPost and its publishing partners may receive a commission<\/a> from some purchases made via links on this page. Every item is independently curated by the HuffPost Shopping team. Prices and availability are subject to change.<\/p>\n Amazon<\/p>\n The Lamincoa women’s walking shoes HuffPost readers can’t stop buyingIf you weren’t already convinced to buy these by HuffPost Shopping writer Kristen Adaway’s testimonial that they’re the best walking shoes she’s ever worn<\/a>, perhaps the 4,000+ 5-star ratings on Amazon will do the trick. Reviewers especially love how comfy and flexible they are, and that they’re well-suited for people with wider feet. You can snag these in 16 different colors, in women’s sizes 5.5-10.<\/p>\n Promising review: “Exactly what I was hoping for! These fit so nicely, very true to size and comfortable. They have lots of flexibility to them while still hugging the foot in the right places. Decent cushion for the foot… like walking on a cloud. I normally wear a size 8, occasionally and 8.5 or even 9 depending on the brand and style of shoe. I ordered these in an 8 and the fit was perfect. My feet are a smidge on the wider side with my second toe being longer than the first. Will happily order another pair when these wear out :)” \u2014 Emily<\/a><\/p>\n Amazon<\/p>\n A pair of lightweight Skechers walking shoes with breathable meshSkechers is a big-name brand among shoe shoppers, and it’s not hard to see why, when they make durable, supportive, and good-looking shoes like these. Their high-rebound cushioning and \u201cComfort Pillar\u201d technology will support your feet with every step, while the breathable mesh and insole keep the shoes lightweight. They’re available in both regular and wide women’s sizes 5-13 in eight color combos, or men’s sizes 8-14<\/a>.<\/p>\n Promising review: “This is my second pair of Sketchers Go Walk and they are the most comfortable sneaker. They are soft, have good arch support and a solid gripping sole. I walk 2-3 miles a day and these out-perform any other walking shoe. Fit is true to size. I highly recommend to any who walk or stand on their feet for hours a day.” \u2014 Shirley Cody<\/a><\/p>\n Amazon<\/p>\n A convenient pair of slip-on shoes with over 25.000 5-star ratingsWith over 25,000 5-star ratings, it’s safe to say these shoes are a reviewer favorite. Their design makes them oh-so-easy to slip on and go, no laces necessary. Their arch support is also ideal for those of you who deal with foot pain such as bunions or plantar fasciitis. You can buy them in women’s sizes 5.5-10.5, with a choice of 17 colors.<\/p>\n Promising review: “I very rarely ever leave reviews…but this product needed a review. I am a nurse and am on my feet all day. My shoes were worn out and I was in need of a new pair. I searched for a new pair but hate that athletic shoes are so speedy especially since I go through a pair about once a year. Then I found these. They were only $33 so even if they didn\u2019t last for six months I wouldn\u2019t be out that much money. So I took a chance. They arrived on time and when I looked at them I honestly wasn\u2019t sure if I liked them. Then I lifted them up and it felt like I didn\u2019t have anything in my hand. They are so lightweight I couldn\u2019t believe it. I put them on and they felt awesome. I have a very wide foot and sometimes have trouble finding a ahoe that fits my foot. These are wide enough for me and I even could have probably gone down a size. They are so comfortable to wear and easy to slip on. My foot pain is gone since I started wearing these shoes two weeks ago. I get so many compliments from my patients wondering where I got these shoes from. They look great with scrubs as well as jeans. All in all, I tried to hate them, but I can\u2019t cuz they are just awesome!” \u2014 KATHY FEIST<\/a><\/p>\n Amazon<\/p>\n A set of non-slip men’s walking shoes with a supportive insoleThough they still have laces for decoration, these bad boys slip right on without the hassle of tying your shoes. They’re called a “fashion sneaker,” but don’t think style is the only thing they’re good for \u2014 the anti-skid grooves on the outsole will keep you from slipping as you walk, and they’re suitable for a variety of life activities, from traveling to working out. They come in 12 colors in men’s sizes 7.5-12.<\/p>\n Promising review: “I bought these shoes for work, and honestly they’ve just become my every day shoe. They’re comfortable and feel great on my feet. They support really well and my feet don’t slide around inside the shoe. The sole of the shoe are super comfortable and haven’t torn easily like my other pairs. Easy to put on and great for a rushed morning. Highly recommend for a nice, well fitting shoe for a great price.” \u2014 George Bean<\/a><\/p>\n Amazon<\/p>\n A set of men’s sneakers that resemble dress shoesI had to do a double take when I first saw these, because I thought there was no way comfortable walking shoes could fit so well with a business casual dress code \u2014 and for such a low price tag. Reviewers can vouch for how these versatile men’s shoes, designed with breathable mesh and a memory foam insole, can come in handy both inside the office and out of it. They come in 12 colors in men’s sizes 8-14.<\/p>\n Promising review: “I got these for my husband as a Christmas gift and he has already asked for a second pair. I originally got him the grey and they looked so sharp for work. He said they are very comfortable as well and he walks majority of the day at work and on his feet. We got him another pair in dark blue. You can definitely dress them up or wear with jeans. My husband was really impressed with them for how good the price was!” \u2014 Spencer Hudak<\/a><\/p>\n Amazon<\/p>\n A cute pair of stretchy walking shoes with a moisture-wicking insoleThese might be my favorite on the list just because of how cute they are; the 14 color options create so many possibilities for styling these with your wardrobe. Of course, they’re practical, too: The insole wicks away moisture and reduces odor, while the midsole and outsole are equipped with Energycloud cushioning to keep your feet cool and comfortable. You can buy them in women’s sizes 6-10.<\/p>\n Promising review: “I have had these for SEVERAL months and absolutely love them. They are easy to slip off and on and are so so comfortable. They wash and dry nicely in the washer\/ dryer and still fit just as comfortably as before. The have endured a lot of wear but have not torn or popped a hole after it all so I’ve been very impressed. I wear them to workout, all day cleaning at our church (concrete slab floors), and chasing our kids all around. Will be ordering again when needed” \u2014 Momma Tina<\/a><\/p>\n Amazon<\/p>\n A sporty and stylish pair of Reebok tennis shoesThey may not look high-tech, but these shoes feature Reebok’s \u201cDMX\u201d foam<\/a>, cushioning technology that moves air back and forth beneath your feet as you walk. That support, along with these shoes’ price compared to other walking shoes, have reviewers falling in love with them. They come in five colors in women’s sizes 5-12.<\/p>\n Promising review: “I needed a new pair of, what I call, tennis shoes for a while. I haven\u2019t bought a pair of Reeboks in ages. But when I saw these I really liked the design. The reviews were good so I decided to give them a try. I have really high arches so I try to find shoes that can support my feet. I was worried that the size 8 I ordered might not be a true size 8. I\u2019ve ordered shoes before that were not true to size, but I can honestly say these shoes are true to size. With the cushion inserts the shoes have I don\u2019t have any issues with my feet hurting because of my high arches. I could literally walk in this shoes for hours without any discomfort. They are extremely lightweight. I\u2019m really glad I decided to buy these, and the best part is it didn\u2019t cost me an arm and leg to get them.” \u2014 Linda Wroblewski<\/a><\/p>\n Amazon<\/p>\n A set of sleek Bruno Marc men’s walking shoes that can be dressed up or downOver 9,000 Amazon customers gave these shoes a 5-star stamp of approval, so you know they’re good. Not only do they look sleek and fashionable, able to be worn with just about any outfit, but they slip on easily, weigh less than 8 ounces, and have the classic breathable knitted upper you expect from a walking shoe. They’re available in 11 colors in men’s sizes 6.5-14.<\/p>\n Promising review: “I spend a lot of time shooting pool in some local venues. Spending all weekend playing a tournament and on my feet. It’s gotten rough the older I get. I ordered these just hoping for something comfortable. But they seriously exceeded my expectations. They are designed to slide on and off. I see in other reviews where people reversed the shoe laces and tied them up. My opinion is you don’t have to do it. They are light weight, comfortable and have a very soft insole.<\/p>\n Great job to the designers of this shoe.” \u2014 Chris Cooper<\/a><\/p>\n Amazon<\/p>\n A comfy and trendy set of women’s slip-on sock sneakersYou might associate sock sneakers with high-end designers like Balenciaga, but you can get them for cheaper \u2014 and considering how the knit uppers and elastic cuff can provide some much-needed comfort, you shouldn’t waste that chance. This option from DOUSSPRT, which has an air cushion design for extra support, is an absolute steal under $30, and is available in 18 colors in women’s sizes 5.5-11.<\/p>\n Promising review: “These shoes are great! Didn’t expect to use them for hiking – but they worked perfectly. Kept my feet safe and comfortable after wearing them all day, walking up and down very steep hills and inclines. Provided great support, along with the compression socks I wore with them. Love the glove-like way they enclose your feet – easy on and easy off yet secure once on. Extremely good buy. Performed well beyond expectation.” \u2014 AuggieO<\/a><\/p>\n Amazon<\/p>\n A casual pair of Skechers that’s an Amazon bestsellerOn the hunt for a walking shoe that doesn’t look so… sneaker-ish? Look no further. These slip-on Skechers have a sleeker look, but retain the breathable mesh and high-rebound cushioning of some of their more athletic-looking shoes. It comes in a whopping 25 colors, in women’s 5-13 with narrow and wide sizes available, too.<\/p>\n Promising review: “I have wide feet and have suffered with corns and rubbing on my toes no matter the shoe. This has hampered my enjoyment of places that require much walking, even walking around my neighborhood for exercise. I tried this on as soon as I received them, and they were so comfortable! I walked around in them and never once were my feet uncomfortable. There’s plenty of room in the toe box and the soles are kind of a spongy, springy material that make walking fun. And this shoe can be machine washed which is a plus!” \u2014 Kris L. Cullinan<\/a><\/p>\n Amazon<\/p>\n A durable and breathable pair of lightweight mesh sneakersWith a sock-like fit and shock-absorbing rubber outsole, these shoes are a bargain at less than $27. They’re also super lightweight, according to reviewers, making them perfect for days of walking at the airport or grocery shopping. You can pick between 14 colors and women’s sizes 5.5-10.<\/p>\n Promising review: “I love these shoes and it’s true to size when ordering. I wear these out when I’m grocery shopping, working out, or even when I’m wanting an athleisure day! Definitely ordering a 2nd pair. Super comfortable to run, walk, dance, and doing heavy lifting.” \u2014 Xtyxo<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"It\u2019s hard to overstate the benefits of frequent walks. While this form of exercise may not feel as…\n","protected":false},"author":2,"featured_media":252879,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[674,337,97,15760],"class_list":{"0":"post-252878","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-exercise","9":"tag-fitness","10":"tag-health","11":"tag-walking"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/252878","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=252878"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/252878\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/252879"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=252878"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=252878"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=252878"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"Walking](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2025\/10\/669155542300005400d038dd.jpeg\")
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