The other day I read a 2024 study that stopped me in my tracks.
It said that if the least active 25% of people simply walked as much as the most active 25%, they could add up to 11 years to their life (1).
Eleven years! Just by walking more.
Even more eye-opening? The benefits of walking daily were comparable to quitting smoking.
As someone who talks a lot about small actions adding up, I had to share this with you.
Because walking isn’t just about getting steps in.
It’s about living longer, moving easier, and feeling more like yourself again.
Why Walking Matters More Than We Think
I hear this all the time from the women I work with:
“I just want to stay active as I age.”
“I don’t want to feel like my body is holding me back.”
“I want to do things without second-guessing myself.”
Walking can help you do that—and more.
Heart: Strengthen from the Inside Out
Walking is one of the best things you can do for your heart—and it doesn’t require fancy sneakers or a perfect route.
Each step you take helps increase blood flow, strengthen your heart muscle, and improve circulation throughout your entire body (2). This means more oxygen reaches your tissues and organs, helping them work more efficiently.
And remember, your heart isn’t just a physical pump—it’s deeply connected to your emotional well-being. A stronger heart means more stamina, more confidence, and more peace of mind when you're chasing grandkids or hiking that favorite trail.
Muscles & Joints: Keep Moving Without the Wear and Tear
Walking gently builds strength in your legs, hips, core, and glutes—without putting strain on your joints.
Do you need to incorporate other movement, such as strength training? Absolutely. But walking is key to living a vibrant life.
As we age, muscle mass naturally declines, which can make everyday movements—like climbing stairs or carrying groceries—more difficult. But walking helps you keep those muscles engaged and active (4).
It also supports joint health by encouraging the flow of synovial fluid, which helps keep your joints cushioned and moving smoothly (5). This is especially important for women who may be managing arthritis or other joint-related concerns.
The best part? Walking is low-impact and forgiving. You don’t need to push hard or break a sweat to feel the difference. Regular walks help you feel more steady on your feet, more flexible, and more empowered in your body.
🧠 Brain: Clearer Thinking, Sharper Memory
Ever notice how your mind feels clearer after a walk?
That’s not a coincidence. Walking increases blood flow to the brain, which improves mental clarity, sharpens memory, and helps you stay focused. Studies have shown that even moderate walking can boost cognitive function and help prevent or slow age-related decline (7).
This is especially powerful for women navigating midlife changes. Hormonal shifts, stress, and sleep disruptions can all impact brain fog and focus—but walking offers a simple and effective reset.
Even better? Walking outdoors adds a layer of benefit.
Natural light and visual stimulation (trees, birds, sky!) help calm the nervous system and spark creativity. If you’re ever stuck in a mental rut, take a walk—you might find your next great idea on that dirt road or garden path.
Mood: Feel-Good Chemicals Without the Side Effects
Walking is a natural mood booster (6). It helps your body release endorphins and serotonin—your “feel good” hormones—which help ease anxiety, lift your mood, and reduce symptoms of depression.
Think of it like a gentle emotional reset. You might start your walk feeling overwhelmed or irritable, but just a few minutes in, something starts to shift. Your shoulders drop, your breath deepens, and you begin to feel more like yourself.
And it doesn’t take a long walk to see the benefit. Even 10 minutes of movement can make a noticeable difference in how you feel. Walking with a friend, listening to music, or birdwatching as you move can turn it into a joyful, nourishing ritual.
Sleep: Wind Down and Sleep Deeper
If you struggle to fall asleep or stay asleep, walking can help. Gentle movement during the day supports your body’s natural circadian rhythm—the internal clock that tells you when to wake up and when to wind down.
It helps regulate melatonin (your sleep hormone), improves your ability to relax in the evening, and supports deeper, more restorative sleep (8).
And it doesn’t take much. A 10- to 30-minute walk earlier in the day can set the stage for a better night’s rest. Bonus points if you get some morning light exposure while you walk, which helps reinforce your body’s sleep-wake cycle.
When you sleep better, everything feels easier—from your mood and focus to your energy and metabolism. So if you’re tossing and turning at night, consider a walk earlier in the day as part of your “sleep toolkit.”
Quick Wins: Simple Ways to Add More Walking Into Your Life
You don’t need a pedometer, a fancy plan, or an hour of free time. Start with one of these and see how it feels:
Add a 10-minute brisk walk after lunch
Park a little farther from the store entrance
Walk and talk—catch up with a friend while walking
Do a few laps around your house while on the phone
Set a “walk break” reminder during your workday
Even just 10 extra minutes a day has been shown to increase life expectancy by over a year for people 60+ (1).
Imagine what that adds up to over time. 
Final Thoughts: Walking Isn’t Just Exercise—It’s a Form of Self-Trust
Walking helps you trust your body again.
It reminds you that strength doesn’t have to mean strain.
That small steps really do create big change.
And that you’re not too old or too late—you’re just getting started.
So lace up your shoes, step outside, and take that first (or next) step. I’ll be cheering you on.
Want to read more? Check out this article on why movement matters.
Sources:
- Veerman L, Tarp J, Wijaya R, et al. Physical activity and life expectancy: a life-table analysis. British Journal of Sports Medicine. 2025;59:333-338.
- Boone-Heinonen, J., Evenson, K.R., Taber, D.R. and Gordon-Larsen, P. (2009), Walking for prevention of cardiovascular disease in men and women: a systematic review of observational studies. Obesity Reviews, 10: 204-217.
- Loftin, M., Waddell, D. E., Robinson, J. H., & Owens, S. G. (2010). Comparison of energy expenditure to walk or run a mile in adult normal weight and overweight men and women. Journal of strength and conditioning research, 24(10), 2794–2798.
- Hughes DC, Ellefsen S, Baar K. (2018). Adaptations to endurance and strength training. Cold Spring Harb Perspect Med; 8(6).
- Krall, E. A., & Dawson-Hughes, B. (1994). Walking is related to bone density and rates of bone loss. The American journal of medicine, 96(1), 20–26.
- Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care companion to the Journal of clinical psychiatry, 8(2), 106.
- Matheus Santos de Sousa Fernandes, Tayrine Figueira Ordônio, Gabriela Carvalho Jurema Santos, Lucas Eduardo R. Santos, Camila Tenório Calazans, Dayane Aparecida Gomes, Tony Meireles Santos, (2020). Effects of Physical Exercise on Neuroplasticity and Brain Function: A Systematic Review in Human and Animal Studies, Neural Plasticity, vol. 2020.
- Bisson, A. N. S., Robinson, S. A., & Lachman, M. E. (2019). Walk to a better night of sleep: Testing the relationship between physical activity and sleep. Sleep Health. doi:10.1016/j.sleh.2019.06.003
- Matheus Santos de Sousa Fernandes, Tayrine Figueira Ordônio, Gabriela Carvalho Jurema Santos, Lucas Eduardo R. Santos, Camila Tenório Calazans, Dayane Aparecida Gomes, Tony Meireles Santos, (2020). Effects of Physical Exercise on Neuroplasticity and Brain Function: A Systematic Review in Human and Animal Studies, Neural Plasticity, vol. 2020.
- Bisson, A. N. S., Robinson, S. A., & Lachman, M. E. (2019). Walk to a better night of sleep: Testing the relationship between physical activity and sleep. Sleep Health. doi:10.1016/j.sleh.2019.06.003
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