The Benefits of Walking & Why You Should Walk More
By: Brian Hoeflinger, MD
July 27, 2025 | #55
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Disclaimer: Opinions are my own. Not medical advice.
Medical Trivia of the Week
What is the average number of miles a person walks in their lifetime? (the correct answer is at the end of this email)
- A) 45,000 miles
- B) 55,000 miles
- C) 65,000 miles
- D) 75,000 miles
The Benefits of Walking
Walking is one of the most basic and accessible forms of movement we have. It doesn’t require special equipment or a gym membership, and yet it plays a meaningful role in maintaining physical and mental health. While often overlooked in favor of more intense workouts, walking offers consistent, proven benefits that support long-term well-being.
What Happens to Your Body When You Walk
Let’s start with the basics. Walking regularly improves:
- Heart health: It strengthens your cardiovascular system, lowers blood pressure, and improves circulation.
- Brain health: It boosts blood flow to the brain, supports memory and cognition, and has been shown to lower your risk of dementia.
- Joint health: Walking lubricates your joints and strengthens the muscles that support them, making it an excellent low-impact activity for longevity.
- Blood sugar control: A short walk after a meal significantly reduces blood sugar spikes.
- Mental health: Walking reduces stress, anxiety, and symptoms of depression, especially when done outdoors.
- Sleep quality: People who walk regularly tend to fall asleep faster and stay asleep longer.
- Weight management: It helps regulate appetite, improves insulin sensitivity, and burns calories without beating up your body.
And that’s just scratching the surface.
A Doctor's Perspective
From a clinical standpoint, regular walking is associated with a wide range of health benefits supported by decades of research. Physicians often recommend walking as a first-line intervention for improving cardiovascular health, managing weight, reducing blood pressure, and supporting mental well-being.
In fact, my own wife has been walking consistently every day for the past few months, and recently, she was able to stop taking her blood pressure medication under her doctor’s guidance. It’s a powerful reminder of how small, consistent actions can lead to meaningful change.
In older adults, walking helps maintain mobility, balance, and independence. It’s also commonly prescribed as part of recovery plans following surgery or illness, given its low impact and high benefit-to-risk ratio.
For many patients, walking serves as a sustainable foundation for physical activity, especially for those managing chronic conditions or just beginning to build healthy habits.
How to Walk More Without Overthinking It
You don’t need to hit 10,000 steps a day. That number was originally created by a Japanese pedometer company in the 1960s, not by science. Studies show benefits start around 7,000 steps a day, and even small increases from your current baseline make a difference.
Some simple ways to walk more:
- Take a 10-minute walk after each meal (especially dinner).
- Walk during phone calls or meetings.
- Trade one workout per week for a longer, relaxing walk.
- Explore your neighborhood or a local trail on weekends.
- Park farther away on purpose.
I now walk more than ever before, not because I have to, but because I want to. It makes me feel better, think more clearly, and sleep more deeply.
Recently, I have taken this even further by incorporating rucking into my routine, walking with a weighted backpack to increase cardiovascular challenge without the joint strain of higher-impact exercise. It’s been a great way for me to stay active, build strength, and keep my heart rate in a healthy zone without overtraining. Read more about what rucking is and why I started rucking at my newsletter here.
Movement is Medicine
We often look for complex solutions to simple problems. But walking is a reminder that the basics still work. In fact, they work best.
Start where you are. Walk a little more today than you did yesterday. Your body, brain, and future self will thank you.
Impactful Quote of the Week
"An early-morning walk is a blessing for the whole day."
- Henry David Thoreau
All my best,
Brian Hoeflinger
P.S. - if you enjoyed this newsletter, you may enjoy my book that details my life as neurosurgeon and the loss of my oldest son, Brian (see below a synopsis).
Check out My Book
Life and Death . . . Two words with such opposite meaning and which inflict such contradictory emotions and yet are so closely intertwined in our lives. As parents, we bring meaning and life into this world through our children. Our lives become defined as a result. We learn the joy, hardship, and responsibility of shaping an innocent life. But a day will come when that life will be taken. For some, death will come too soon. This is the story of my son, Brian Nicholas Hoeflinger, who died unexpectedly at age 18.
https://doctorhoeflinger.com/products/the-night-he-died-the-harsh-reality-of-teenage-drinking
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Medical Trivia Answer:
The correct answer is D) 75,000 miles
*Disclaimer: This newsletter and blog is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this newsletter and blog or materials linked from this newsletter and blog is at the user’s own risk. The content of this newsletter and blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay seeking medical advice for any medical condition they may have and should consult their healthcare professionals for any such conditions.
