Just about everyone can benefit from walking, regardless of their physical fitness level. In fact, there are walking programs for different ability levels, so you can start whenever you want.

WellTuned spoke with Aubrey Schmissrauter, an employee wellbeing specialist at BlueCross BlueShield of Tennessee, to learn more about the health benefits of walking and how you can get the most out this activity.

Health on the move

“Walking is so accessible,” Aubrey says. “There’s no gym required. And when done on a regular basis, it provides a long list of health benefits.”

According to Aubrey, regular walking:

• Improves your cardiovascular health
• Builds muscle strength
• Improves bone density
• Improves joint health
• Aids in digestion
• Reduces stress and anxiety
• Boosts immune function

You can burn significant calories, depending on your age, your pace, the terrain you walk on, and how long you walk. Research even suggests that you can counteract the effects of weight-promoting genes by walking every day, which can help you lose weight or maintain your current weight.

It’s OK if you’re not a fast walker. When it comes to mortality rates, the number of steps you take seems to matter more than the intensity of your effort. Higher step counts were associated with lower rates of death from cancer and heart disease.

How to boost the benefits of walking

“If you’re already sold on the benefits of walking, and you have a regular walking routine, congratulations!” Aubrey says. “But if you’re just getting started or ready to take things up a notch, you may be able to improve those benefits.”

1. Set a goal. It can be a certain number of steps that you want to take, or it could be a time goal. The goal can even vary from day to day, depending on your schedule.
2. Make a playlist. Listening to music while you exercise can enhance your endurance and your speed.
3. Recruit a partner. Bring along a friend or family member for some company. Studies have shown that talking to someone while walking improves brain function and can give you a mental health boost, too.
4. Use the right shoes. Wear properly fitted shoes that have the right amount of cushioning and stability for your feet and gait. The right shoes can reduce the chances of injury.
5. Slowly increase your workout. If you’re regularly reaching your step goal or the amount of time you spend walking, it might be time to bump up the intensity. Set a new reasonable goal for yourself.
6. Add an incline. You have to work harder to walk up a hill than you do when you’re walking on a flat surface. If you’re walking on a treadmill, you can program the treadmill to increase the incline.
7. Add intervals. If you’re feeling good, add a few minutes here and there of power walking or even jogging to your walking routine. It helps your body to work harder for short bursts of intensity.
8. Give strength training a try. Strength training increases both your muscle strength and bone density, which is imperative as we age. It will also improve your cardiovascular health, which can help you boost that walking routine, too.

How to be safe while walking

“While walking seems simple and generally low risk for injury, you need to take precautions for your own safety,” Aubrey says.

• Stay on sidewalks, walking trails or other areas designated for pedestrians.
• Be aware of your surroundings at all times so you can see and hear what’s going on around you.
• Wear reflective clothing in low light.
• If you’re walking on a treadmill, use a safety clip so it will come to a stop if you stumble or fall.

“Also, no matter where you walk, don’t look down at your cellphone,” Aubrey says. “Take a break from the screen, which will keep you safer and may offer a mental health boost.”

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Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.