How to walk yourself well

We love a new fitness trend. From functional fitness and high-intensity interval training (HIIT) to barre classes, yoga-lates and on-demand virtual workouts, there’s always something new promising to help us get fitter, faster, and stronger.

But when you strip it all back, it’s hard to go past walking as one of the most effective, accessible forms of exercise there is. It doesn’t require special equipment, a gym membership, or perfect conditions — just a willingness to put one foot in front of the other.

Why walking is such great exercise

Walking might be simple, but its benefits are anything but.

• It’s convenient. You can put on your trainers and head out the door — no planning required. You can walk during your lunch break, on weekends away, or while travelling.
• It’s affordable. There are no gym fees or subscriptions. All you need is comfortable clothing and supportive walking shoes.
• It’s low-impact. Walking is gentle on the joints, reduces injury risk, and is suitable for almost everyone, regardless of age or fitness level.

And the positive impacts are numerous. Research shows that walking at a brisk pace for around 150 minutes a week can help you:

• Think better, feel better, and sleep better
• Reduce your risk of heart disease, stroke, type 2 diabetes, and several types of cancer
• Improve blood pressure, blood sugar, and cholesterol levels
• Increase energy and stamina
• Support mental and emotional wellbeing and reduce the risk of depression
• Improve memory and reduce the risk of dementia
• Boost bone strength and reduce the risk of osteoporosis
• Help prevent gradual weight gain

In short, walking supports both physical and mental health in ways that add up over time.

Beat the boredom

Walking is wonderful — but doing the same route, at the same pace, day after day can quickly become uninspiring. The good news is that it’s easy to mix things up.

• Walk with a friend to make it social and keep each other motivated
• Change your route to explore different streets, parks, or neighbourhoods
• Vary the terrain — try a bush walk, coastal track, or beach instead of pounding the pavement
• Add purpose by walking to do errands or commuting part of the way to work
• Train for a walking event, such as one listed onWalking New Zealand
• Plan walking weekends or holidays built around trails, nature, and sightseeing
• Listen to something engaging, like a podcast, audiobook, or music playlist
• Practice mindful walking, paying attention to your surroundings rather than your step count

Keeping walking interesting makes it far more likely to become a habit you stick with.

Get fitter, stronger, and faster

If you want to keep seeing benefits, it helps to gradually challenge your body rather than staying at the same level.

Here are some ways to build strength and cardiovascular fitness through walking:

• Add hills or stairs to build leg strength and raise your heart rate
• Increase pace and intensity. For a vigorous walk, you should be slightly out of breath and unable to hold a full conversation
• Try interval walking, alternating short bursts of fast walking with slower recovery periods
• Experiment with Nordic walking, which uses poles to engage the upper body, improve posture, reduce joint strain, and increase calorie burn
• Try walking backwards (carefully and in safe spaces). This can strengthen muscles in the back of the legs, improve balance and coordination, ease lower back pain, and is gentler on knees and hips due to a reduced range of motion
• Focus on arm swing, keeping arms bent and moving purposefully to lengthen your stride and improve efficiency
• Add light strength elements, such as bodyweight exercises or gentle hand weights at the end of a walk (rather than during, to avoid strain)

Small changes like these can turn a regular walk into a powerful fitness tool.

Walking won’t always look impressive on social media — but it works. It’s simple, adaptable, and backed by strong evidence. Whether you’re just getting started or looking to build on an existing routine, walking is one of the easiest ways to move your body, clear your head, and support long-term health.

Sometimes the best thing you can do for your wellbeing really is the simplest: step outside, start walking, and keep going.

Walking is my favourite way to exercise, it gets me away from the computer and gives my mind a break, I get some vitamin D. Sometimes I walk and chat with a buddy and sometimes I am on my own and in my own thoughts. During my walks, I see many people glued to their phone screens and I think they are missing the beauty of surrounding nature. So please, try leaving the phone in your pocket or even leaving it at home.