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The Benefits of Walking: 9 Reasons Backed by Research

Published 26 October 2026

The Riverwalk path curving beside the Brisbane River at the City Botanic Gardens, with mangroves on one side and city buildings beyond

Photo: John Robert McPherson, CC BY-SA 4.0, via Wikimedia Commons.

Is walking good for you? Yes. It is one of the best-studied forms of exercise, and the evidence keeps getting stronger. A large 2025 analysis found that 7,000 steps a day, compared with 2,000, was linked to a 47% lower risk of death from any cause. It also found lower risks of heart disease, dementia, depression and falls.

Better still, walking is free, needs no gym and works at almost any fitness level. Below are nine benefits supported by peer-reviewed research and Australian health guidance, plus how much walking it takes to get them.

1. You are likely to live longer

The 2025 Lancet Public Health meta-analysis by Ding and colleagues pooled studies that measured steps with devices rather than relying on people's memories. Compared with 2,000 steps a day, 7,000 steps a day was associated with a 47% lower risk of all-cause mortality.

A separate 2022 study of 47,471 adults across 15 cohorts found the same pattern. More daily steps meant lower risk, with the benefit levelling off at around 6,000–8,000 steps for people aged 60 and over and 8,000–10,000 for those under 60.

2. Your heart and blood vessels benefit

In the 2025 analysis, 7,000 steps a day was linked to a 25% lower risk of developing cardiovascular disease compared with 2,000 steps. It was also linked to a 47% lower risk of dying from it, although the authors rated the certainty of that second finding as low.

A long-running US study of 15,945 walkers and 33,060 runners found that walking cut the risk of high blood pressure, high cholesterol and diabetes. When walkers and runners used the same amount of energy, they got similar benefits (Williams & Thompson, 2013).

3. Lower risk of type 2 diabetes

The 2025 meta-analysis found that 7,000 steps a day was associated with a 14% lower risk of type 2 diabetes compared with 2,000 steps. The association was linear, meaning more steps were linked with lower risk across the range studied.

4. Your mood and mental health improve

Walking is one of the most accessible ways to look after your mental health:

We dig into this in more detail, including why nature walks seem to help, in our guide to walking for mental health.

5. A lower risk of dementia

Compared with 2,000 steps, 7,000 steps a day was associated with a 38% lower risk of dementia in the 2025 meta-analysis. That finding came from just two studies, so treat it as promising rather than settled.

6. Fewer falls as you age

The same analysis found a 28% lower risk of falls at 7,000 steps compared with 2,000. The evidence certainty here was rated very low, but it fits with Australia's guidelines. They now recommend that all adults do activities for mobility, balance and coordination on three or more days a week. Walking on uneven trails, slopes and steps is a natural way to practise those skills.

7. It counts toward your weekly exercise target

Australia's 24-hour movement guidelines for adults recommend 30 minutes or more of moderate-to-vigorous activity on most days, plus several hours of light activity every day. A brisk walk counts as moderate activity, and gentle walking counts as light activity.

The guidelines also note that walking up and down stairs counts toward both your moderate-activity and functional-activity recommendations.

8. Time outdoors adds its own boost

A study of 19,806 people in England found that spending at least 120 minutes a week in nature was linked to better self-reported health and wellbeing (White et al., 2019). Benefits peaked at 200–300 minutes. It didn't matter whether the 120 minutes came from one long visit or several short ones. A weekend bushwalk plus a couple of park loops gets you there.

9. It is easy to start and easy to stick with

You don't need a membership, special gear or a training plan. That low barrier is a benefit in itself, because the best exercise is the one you keep doing.

Social walking helps too. Heart Foundation Walking runs community walking groups around Australia and offers a free, tailored six-week Personal Walking Plan.

How much walking do you need?

Goal What the evidence and guidelines suggest
Daily steps 7,000 or more per day if you track steps (Australian 2026 companion statement)
Moderate activity 30 minutes or more on most days, such as a brisk walk
Light activity Several hours a day, which can include easy walking
Strength and balance Strength work on 2+ days and balance work on 3+ days a week
Time in nature At least 120 minutes a week was linked to better wellbeing

Is walking 30 minutes a day enough?

For most adults, a brisk 30-minute walk on most days meets the moderate-to-vigorous part of the Australian guidelines. To get the full picture, add strength work twice a week, balance work three times a week, and less sitting overall. If you are starting from zero, any amount helps: the JAMA Psychiatry analysis found benefits even below the recommended levels.

How to make walking a habit

  1. Anchor it to something you already do, such as after breakfast, at lunch or with the dog.
  2. Mix up the routes. A new trail keeps things interesting and usually adds hills.
  3. Walk with someone. Join a group, or book a walk with a friend instead of a coffee.
  4. Track something. Steps, minutes or checkpoints all work.
  5. Turn it into a quest. Active Quests turns real trails into GPS check-in quests. You walk the route, tick off checkpoints and earn ACTIVE Coins as you go.

Not sure where to start? Brisbane's Mount Coot-tha Summit Track is a short, popular climb with a city view at the top. Read our Mt Coot-tha summit track guide before you go, or browse all trail quests.

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Frequently asked questions

What are the main benefits of walking?

Research links regular walking with a longer life and a lower risk of cardiovascular disease, type 2 diabetes, depressive symptoms, dementia and falls. It also counts toward Australia's physical activity guidelines.

Is walking good for you if you are already unfit?

Yes. The biggest relative gains come from moving up from very low activity levels. A 2022 meta-analysis found lower depression risk even at half the recommended activity volume.

Is walking 30 minutes a day enough?

A brisk 30-minute walk on most days meets the moderate-to-vigorous activity part of Australia's adult guidelines. The guidelines also recommend strength activities on two or more days, balance activities on three or more days, and several hours of light activity daily.

How many steps a day do I need for health benefits?

Australia's 2026 guidelines say people who track steps should aim for 7,000 or more a day. A 2025 meta-analysis found much of the benefit appeared at around 5,000–7,000 steps.

Is walking as good as running?

In a large US study, walking and running produced similar reductions in high blood pressure, high cholesterol and diabetes risk when the energy used was the same. Running gets there faster, but walking can match it if you walk for longer.

Does walking in nature have extra benefits?

Studies suggest so. People who spent at least 120 minutes a week in nature reported better health and wellbeing. A Stanford study also found that a 90-minute nature walk reduced rumination compared with a city walk.

Ready for your next walk?

The benefits of walking add up step by step. If a bit of game-style motivation helps, Active Quests is available on the App Store. Pick a trail, check in at each point and make your next walk count.

Sources

General information only, not medical advice. Check with your GP if you have a health condition.