• Reduce your risk of serious diseases like heart disease, stroke, diabetes and cancer.
• Improve your blood pressure, blood sugar and blood cholesterol levels.
• Increase your energy and stamina.
• Improve your mental and emotional well-being.
• Boost bone strength and reduce your risk of osteoporosis.
• Prevent weight gain.

If 150 minutes sounds like a lot, remember that even short 10-minute activity sessions can be added up over the week to reach this goal. And it’s easy to fit in 10 minutes of walking a few times a day.

Walking vs. Running

Did you know more Americans walk for fitness than run? Maybe you’re not that into running. Or maybe you’ve had an injury and can’t run anymore. Then just walk — every step counts. In fact, walking briskly can help your health as much as running, according to a 2013 research study.

How to walk for fitness

• Gear up. All you need to get started are comfortable clothes and supportive shoes. Keep your cool by layering clothing, because exercise raises your body’s temperature. Shoes designed for walking or running are best, but not required. Just make sure you have a little wiggle room (about half an inch) between your longest toe and the end of the shoe. Avoid cotton socks because they retain moisture and can lead to blisters. (Who knew?!)
• Easy does it. If you’re out of shape, begin with short distances. Start with a stroll that feels comfortable (perhaps 10-15 minutes) and gradually increase your time or distance. If it’s easier on your body and your schedule, stick with a couple of 10- to 20-minute walks a day instead of one long walk.
• Focus on form. Keep your head lifted (no texting!), abs engaged and shoulders relaxed. Swing your arms naturally. Avoid carrying heavy items or hand weights because they can put extra stress on your elbows and shoulders – try a backpack instead. Stick to a comfortable, natural stride.
• Breathe. If you can’t talk or catch your breath while walking, slow down. At first, forget about speed. Just get out there and walk!
• Pick up the pace. To warm up, walk at an easy pace for the first several minutes. Then gradually increase your speed.
• Add variety and challenge. Try brisk intervals. For example, walk one block fast, two blocks slow and repeat several times. Over time you’ll be able to add more fast intervals with shorter recovery periods. Walking hills or stairs is a great way to increase muscle tone and burn more calories.
• Stretch. The end of your walk is a great time to stretch since your body is warmed up. Stretch your hamstrings, calves, chest, shoulders and back. Hold each stretch for 15 to 30 seconds.
• Track your progress. Fit walking into your schedule whenever you can. That may mean three 10-minute walks a day. When you can fit it in, longer walks will help you improve your stamina. Just remember your overall goal is at least 150 minutes each week.

https://healthyforgood.heart.org/move-more/articles/why-is-walking-the-most-popular-form-of-exercise