Know the benefits

Physical activity doesn't need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.

For example, regular brisk walking can help you:

• Maintain a healthy weight and lose body fat
• Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes
• Improve cardiovascular fitness
• Strengthen your bones and muscles
• Improve muscle endurance
• Increase energy levels
• Improve your mood, cognition, memory and sleep
• Improve your balance and coordination
• Strengthen immune system
• Reduce stress and tension

The faster, farther and more frequently you walk, the greater the benefits. For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers. This can be a great way to get aerobic activity, improve your heart health and increase your endurance while burning calories.

You can also alternate periods of brisk walking with leisurely walking. This type of interval training has many benefits, such as improving cardiovascular fitness and burning more calories than regular walking. And interval training can be done in less time than regular walking