By David Patterson
Walking may be one of the most underrated forms of exercise.
The key is intensity. A leisurely stroll has value, but brisk walking qualifies as moderate-intensity aerobic activity for many adults. The CDC describes moderate intensity as an effort that raises your heart rate and breathing while still allowing you to talk, but not comfortably sing. For adults 65 and older, the federal recommendation is at least 150 minutes of moderate aerobic activity each week, plus muscle-strengthening activities at least two days a week and exercises that challenge balance.
What happens when you walk?
Your cardiovascular system gets a workout. Over time, regular aerobic activity can improve cardiovascular fitness and help reduce the risk of chronic disease.
Your muscles have to work. Faster walking, hills and varied terrain increase the muscular demand.
Your metabolism gets moving. Combined with appropriate nutrition, regular activity can contribute to weight loss and is particularly important for maintaining weight after losing it.
Your balance and mobility benefit. Adding balance and strength exercises to a weekly routine is particularly important because maintaining physical function can help older adults and reduce fall risks.
Your brain benefits, too. A 2025 randomized controlled trial involving adults 65 and older found measurable cognitive and physical-activity outcomes adding to growing evidence connecting movement and brain health.
