Good advice often stands the test of time, and when it comes to health, few habits are as universally beneficial as walking. For decades, I’ve committed to a minimum 60-minute brisk walk six days a week it was part of my recovery process from alcohol and substances, with rare exceptions I miss a day. Now, going on 53 years young, I can say with certainty that this simple routine has played a significant role in my well-being. No serious defects, no drastic health concerns just the steady reward of movement, discipline, and time spent outdoors.
Walking is the most accessible form of exercise, yet its benefits are profound. It requires no expensive gym membership, no special equipment, and no extreme commitment just a pair of comfortable shoes and the willingness to step outside. Harvard Medical School, a trusted voice in health, consistently reinforces the value of walking with structured plans tailored to individual capabilities and progression. Their recommendation? A minimum of 150 minutes per week whether that’s 50-minute sessions three times a week or 30-minute walks five days a week. But the most important part of their guidance? Anything is better than nothing.
Walking is often dismissed in a world obsessed with high-intensity workouts and extreme fitness challenges. But for longevity, mental clarity, and overall health, it remains unmatched. The benefits go far beyond just keeping the body in motion.
A wee walk a day keeps the doctor away. A daily walk strengthens the heart, improves circulation, and reduces the risk of stroke.
We are built to breathe and to move .Movement keeps the brain sharp, reducing the risk of cognitive decline and improving memory.
Unlike high-impact exercises, walking is gentle on the joints while keeping them flexible and strong.
A walk in nature or even around the neighbourhood can alleviate stress, reduce anxiety, and improve mood.
Consistent movement is one of the strongest predictors of a long and healthy life.
One of the key principles I follow and that Harvard Medical School recommends is incorporating rest days into any routine. That single day off allows the body time to repair, especially as we age. It’s easy to underestimate the importance of rest, but recovery is where real growth and healing happen.
As I reflect on the decades of maintaining this habit, I realise walking is more than just exercise it’s a daily ritual of self-care, resilience, and investment in my future.
So, whether you’re just starting out or looking for ways to improve your existing routine, remember every step counts. Start where you are, progress at your own pace, and give your body the consistent movement it deserves.
The best part? You don’t have to wait for motivation. Just put one foot in front of the other and keep going.
If your local, and you feel silly doing it alone , I have 2 fox red Labradors you can borrow.
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