When it comes to exercise, is walking right your alley? It’s commonly put aside as a boring activity that doesn’t do much, if anything, to help you reach your health goals.

But before you run, you must first walk! All movement is good and walking is no exception. Whether you’re a pro on the treadmill, your neighborhood sidewalk or perhaps your favorite nature park, there’s more to “just walking” than meets the eye. Maybe you should do more of it?

Benefits to Walking

Maybe it’s not really a calorie shredder, but walking supplies a natural connection between your thoughts and well-being. It provides some of the following, but not exclusive, benefits:

• Enhances creativity, mental clarity and focus
• Boosts healthy chemicals and hormones within the brain
• Generates new brain cells for learning and memory
• Improves blood pressure level and cholesterol
• Gradually builds energy and endurance

In fact, running on a treadmill, cycling, or other higher intensity cardio workouts won’t always produce the mental-physical sync that taking a walk can. But before starting a program, understand what factors will help you achieve your weight and health goals.

Know before You Go

To walk your way toward better health, don't start too fast and allow room for adaptation.

• Begin by standing to walk during a commercial break
• Walk for several minutes every day without overdoing it
• Ease yourself into upping duration, intensity or incline

Walking alone probably won’t offer all the health benefits you’re after. Exercise intensity can also be key, so keep this in mind for any routine or program and know the following terms:

• Maximal Heart Rate and Target Heart Rate
• Warm up and funky down
• VO2 Max and aerobic capacity

Starting Your Walking Program

Ready to customize a walking program that works for you? Consider a few things before making a structure you can stick with, and don’t be afraid to get creative:

• Select Your Environment: In your home gym? Outside on pavement or grass trails?
• What Inspires You? Maybe it’s an enjoyable, upbeat playlist or a special walking buddy.
• Know Your Schedule: What days and times are great for ongoing commitment?
• Gather Some Tools: Try activity logs, heart monitor watches or pedometers to start.

Walking is a superb way to exercise, but as with all of activity, you have to ease yourself into it. Make time to progress slowly, and don’t forget to include specific fitness goals and motivations so you’re moving with a purpose. Keep putting one foot in front of the other!