March 11, 2026
National Walking Month is a wonderful opportunity to raise awareness about the health benefits of walking and encourage people of all ages to get moving. Whether you prefer a short walk around your neighborhood or exploring the beautiful sights in local parks, walking is a fantastic way to stay active, increase your fitness levels, and enjoy the fresh air and nature around you.
By making walking a regular part of your routine, you can experience the many benefits it brings to your physical and mental health.
Why Was National Walking Month Created?
According to the Centers for Disease Control, more than 60% of U.S. adults don’t engage in the recommended amount of activity. And approximately 25% of U.S. adults are not active at all.
In an attempt to combat this issue and raise awareness about the importance of physical activity, National Walking Month was first introduced by the American Heart Association. National Walking Day was introduced in 2007 by the American Heart Association to promote a healthy lifestyle.
National Walking Month now includes initiatives such as Walk to Work Week and Walk to School Week, encouraging people to incorporate walking into their daily routines. Walking is celebrated around the world, with traditions and events in many countries, and is recognized for its universal importance—such as the world's oldest surviving walking club and historical walks across different cultures.
Benefits of Walking
So, why walking? While any physical activity can be beneficial to your health, walking tends to be an accessible form of exercise suitable for a wide range of physical abilities. Here are just a few reasons why:
- Walking is a low-impact exercise that strengthens the heart and lungs, aids in weight management, improves sleep, and increases bone and joint flexibility.
- It helps manage and prevent conditions such as high blood pressure and high cholesterol.
- Walking improves balance and coordination, leading to improved balance and stability, which is especially important for overall physical health and fall prevention.
- Walking increases blood flow to the brain, which can improve mood and support mental well-being.
- It acts as a stress-reliever, boosts endorphins, and provides opportunities to reconnect with nature.
- Brisk walking is a great way to get your heart rate up—aim for a pace where you can talk but not sing to gauge the right intensity.
Walking Can Reduce the Risk of Breast Cancer
A study from the American Cancer Society found that women who walked seven or more hours a week had a 14% lower risk of developing breast cancer than those who walked three hours or fewer per week. Even more surprising – walking had this affect even on the women who had breast cancer risk factors.
Walking Can Counteract Obesity Genetics
A Harvard study of 12,000 people found that walking briskly for an hour a day cut the effects of obesity-promoting genes in half.
It Eases Joint Pain
Studies have found that walking is good for arthritis, both in easing its pain and preventing it from developing. Walking is especially helpful for strengthening muscles around the knee and hip joints, which helps protect these sensitive joints.
It Can Improve Brain Health
Physical activity, including walking, can improve memory, reduce anxiety and depression, and even reduce the risk of cognitive decline. One study found that cognitive decline was twice as prevalent among inactive adults than active ones.
Walking Improves Cardiovascular Health
Walking is great for improving cardiovascular health. Walking for an average of 30 minutes or more a day can lower the risk of heart disease, stroke by 35%, and Type 2 diabetes by 40%.
How to Participate in National Walking Month
Ready to challenge yourself? National Walking Month is the perfect time to celebrate by participating in activities like organized group walks, workplace walking challenges, and 'Walk to School' weeks. Check out our 15 ideas for taking your walk from a chore and turning it into a hobby.
1. Join a community walking group:
This is a great way to meet new, like-minded people while keeping yourself accountable. In fact, research shows that the actions of others rub off on us, so being around people with healthy habits benefits us. Just hop online and search for walking groups in your neighborhood.
2. Try walking meditation:
Why not get even more out of your walk by trying a walking meditation? Meditation has been shown to reduce stress and anxiety, promote focus, and even improve brain health. So, pop in some earbuds and follow along to a walking meditation.
3. Listen to music while you walk:
Listening to music can make your walk more enjoyable and help you stay motivated. Create a walking playlist with your favorite upbeat songs to encourage yourself to get out of the house and spend more time outdoors.
4. Set daily walking goals:
Setting daily walking goals can help you establish a consistent walking habit. Whether it's a certain number of steps or a set distance, tracking your progress can keep you motivated throughout National Walking Month.
5. Break up your walks:
If you have a busy schedule, remember that you can break up your walking into smaller chunks throughout the day. Short walks before work, during lunch, or after dinner all add up.
6. Try the #Try20 Challenge:
Celebrate National Walking Month by taking part in the #Try20 Challenge, which encourages you to walk for at least 20 minutes every day during May.
7. Incorporate walking into your daily routine:
Make walking part of your everyday life by walking to work, running errands on foot, or choosing to walk instead of drive for short trips.
8. Participate in workplace walking initiatives:
Many workplaces celebrate National Walking Month with walking meetings, step-tracking competitions, and 'Walk to Work' challenges. Get your colleagues involved and make it a team effort.
9. Learn a new language:
Studies suggest that due to the increased blood flow to the brain while walking, it’s a prime time to learn something new. Memory retention even gets a boost too. It’s the perfect time to dedicate to learning a new language.
10. Listen to a Podcast or Audio Book:
Everyone’s gotten lost in a good book from time to time. Why not turn your walk into a mini mental escape and listen to a great book or podcast?
11. Discover a new neighborhood/trail:
Who says you can’t drive to a spot to walk? Research some great trails or neighborhoods that are walker friendly. You might just discover your new favorite spot.
12. Take Photos:
When you’re looking for something to photograph, you’ll be surprised at just how much natural beauty you come across every day. Don’t worry about your photos being “good,” just get out and snap a few of whatever catches your eye. Walking has even been shown to boost creativity, so you may just create something you love.
13. Solve Problems:
A study by Stanford found that creative problem-solving ability was increased by an average of 60% amongst participants who walked versus those who were seated. These creative benefits applied to both indoor and outdoor walkers. So, if you can’t make it outside, hopping on a treadmill can be just as good.
14. Mall Walk:
If the weather isn’t in your favor, try window shopping as you walk through a mall. Air conditioned in the summer and heated in the winter, the mall is a great place to get in some extra steps.
15. Bring the dog:
Research shows that dog owners walk an extra 22 minutes a day more than non-dog owners. These people also tended to walk at a brisker pace than people without dogs, which has been shown to be just as effective as running.
16. Clean up your neighborhood:
Unfortunately, litter seems to pop up everywhere. Why not grab a trash bag, some gloves, and pick up some bits you find along your street? You’ll get your steps in while helping the planet.
Next Steps with Terryberry
Ready to start a walking challenge at your organization? Terryberry can help!
Weather you're interested in a one-time step challenge or building an ongoing employee wellness program, we make it easy to run programs that increase engagement, expand corporate health, and build team camaraderie.
Schedule a demo of Be Well today!