When you live in a big city, walking is inevitable. Whether it’s running errands in your neighborhood or meeting a friend in midtown, walking is just an easy — and cheap — way to get where you need to go. It becomes second nature; you don’t even realize how much you do it. I’ve been walking miles a day ever since moving to NYC in 2002, but it eventually became so habitual that I never really appreciated the stroll.
In the last year, between my knee injury and getting a puppy, I’ve really embraced this type of movement. When I couldn’t run, early morning walks gave me my endorphin and sunrise fix so I could start my day on the right foot (no pun intended!). When I got my dog, I thought his constant need to release energy would stress me out. But actually, going out for a quick morning, mid-day, or post-dinner walk has been quite the stress reliever.
Whether it’s in addition to your workouts, an injury-safe alternative to your usual routine, or the only way you can work movement into your day, walking should not be overlooked as an adequate form of exercise. The benefits include improved cardiovascular health, better metabolic control (blood sugar regulation and weight management), and enhanced mental well-being/stress reduction.
If you want to get more out of your walks — or take them up a notch — I have a few tips to turn any stroll into an energizing, challenging, and satisfying experience.
Walk after meals
Take a 10-minute post-meal walk to balance your blood sugar. Movement is one of the best ways to blunt a blood sugar spike or drop after a meal. (Walking and light movement after eating have been shown to improve glucose handling.) This can be especially helpful if you’ve just had sweets without protein or fiber to mitigate a spike. Stable blood sugar means fewer cravings, staying fuller longer, and better metabolic health.
Walk on an incline
If you want to get a sweat up but can’t or don’t want to run, try this treadmill workout that’s high cardio but low impact.
- Set your treadmill to a 12-degree incline and a 3 mph speed, and walk for 30 minutes. This will make your heart pump, really work your hamstrings/glutes, and get your steps in.
Speak with your medical provider before starting any new exercise.
Add a weighted vest to your walks
This added weight will make you work harder, giving you more bang for your buck, which we all need in these busy times. I love Omorpho’s products because they’re cut for women’s bodies and feel amazing on.
- Bonus: Add squats, push-ups, jumps, lunges, and other moves to make it a full-body workout.
Check with your doctor before introducing this accessory, because the jury is still out on the specific benefits of weighted vests.
Set a step goal
Strive for approximately 7,000 steps a day. If you live in a pedestrian-friendly city, you likely hit this easily. If you don’t, be proactive with your walking. This may mean scheduling an extra 30 minutes of walking each day to keep moving. Staying mobile throughout your day and avoiding excessive sedentary time has significant benefits for your heart, lungs, muscles, and more. Research shows that while the “10,000 steps/day” target is widely cited, meaningful health benefits begin at considerably fewer steps (e.g., ~4,000 steps/day). A recent large meta-analysis found ~7,000 daily steps is associated with a significantly lower risk of death, dementia, heart disease, etc. So while more is better, if you currently walk far fewer steps, increasing toward 4,000 is a realistic and beneficial goal.
Walk at sunrise and sunset
Walk at sunrise and sunset to set your circadian rhythm. Getting natural light early in the day (ideally soon after sunrise) helps reset your body’s internal clock and signals your system that it’s daytime — improving alertness now and helping your body “know” when to wind down later. In the evening, spending a few minutes outside as light fades helps signal to your system that the day is ending, making it easier for melatonin to rise and for you to fall asleep at the right time. These simple cues — sunrise and sunset walks — can help you maintain better sleep-wake timing, especially if you travel across time zones or your schedule varies.
Walk in nature
Find paths that take you to a river, ponds, oceans, forests, etc. Even cement cities like NYC have green spaces; you just have to find them. Spending time in nature has a substantial positive impact on your nervous system, reducing stress, improving mood, and supporting recovery.
Leave your devices behind
When possible — and safe — walk without your phone. Use this time to disconnect rather than overstimulate your already overstimulated body. A phone-free walk can serve as a mental reset, improve your awareness of surroundings, and enhance the restorative quality of movement.
Get the best walking shoes
Invest in high-quality walking shoes to prevent injury and extend your walk. If you’re uncomfortable, you’ll stop short. And I’m not saying you have to spend an arm and a leg — there are options for every budget. Plus, most brands now design visually appealing sneakers that you’ll actually want to wear.
