A stronger heart
Regular brisk walking lowers blood pressure, improves circulation and reduces the risk of heart disease and stroke.
The simplest medicine
One step at a time, a healthier you.
No gym, no gear, no cost. Walking is one of the most effective things you can do for your body and mind.
Start walking today
Six reasons to lace up
A calmer mind
Walking reduces stress hormones, lifts mood and is linked to lower rates of anxiety and depression.
Healthier weight
It burns calories, supports metabolism and helps regulate blood sugar, especially after meals.
Happier joints
Gentle, low-impact movement lubricates joints and strengthens the muscles that support them.
Sharper thinking
Walking boosts blood flow to the brain and is associated with better memory and creativity.
Longer life
Studies consistently link more daily steps with a lower risk of early death, with big gains from the first few thousand.
How to begin
- 1Start with 10 minutes a day and add a few minutes each week.
- 2Aim for around 150 minutes of brisk walking per week.
- 3Walk after meals to help steady blood sugar.
- 4Take calls on foot, and choose stairs and the longer route.
- 5Invite a friend or a dog — company keeps you going.
General information only, not medical advice. Check with your doctor before starting a new activity if you have a health condition.
Recommended app
Keep track of your walk
Artichoke Steps is a private step-count companion for iPhone and iPad. It reads your steps from Apple Health and shows your daily count, a seven-day history, weekly totals and best-day highlights.
- • Set your own daily step target
- • No account, no ads, no leaderboard
- • Free on the App Store · iOS 17 or later