Health agencies urge all adults to get 150 minutes of moderate aerobic exercise per week (for example, 30 minutes on each of five days) or 75 minutes of vigorous aerobic activity. Depending upon the speed or intensity of your walks, walking could be classified as either moderate or vigorous. While the guidelines provide a good target, plenty of research has shown that walking has benefits even if you don’t hit the recommended amounts. Some is always better than none. However, more is better than some, according to a review of 22 studies—particularly when it comes to reducing your risk for heart disease. Walkers, who go longer or faster, lower their risk more than those who take shorter walks or go at slower paces. And the faster you walk as you age, the longer you may live.

Technique and proper form There’s more to walking than simply putting one foot in front of the other. In fact, a little technique goes a long way to making your walks more enjoyable and more effective.Technique is especially important if you are hoping to become fitter and lose weight, because it will enable you to walk faster and longer. When you’re standing tall, your muscles will move through a greater range of motion for a more powerful stride. Improving your walking posture will help you to look and feel more confident, too and you’ll look slimmer before losing a single pound. It will also help alleviate aches and pains in your upper and lower back and allow you to take deep breaths for more energy.