Walking — it’s such an everyday activity that many people don’t think it counts as “real” exercise. But the Move It Monday! blog says otherwise:

A 2013 study found that walkers who cover the same mileage as runners enjoy comparable improvements in a variety of health markers. One reason is because walking works the same muscles as running, only the intensity and duration are different.

The post notes that regular walking will:

• Keep weight in check
• Help regulate blood sugar
• Promote digestion
• Prevent varicose veins
• Lower blood pressure and cholesterol
• Improve your mood
• Help you sleep better

To get the benefits, you do need to walk at a rate of about 3.5 mph. “That will feel like hurrying to a bus or trying to get out of the rain; the point is to feel slightly winded,” the post notes. “If you’re a beginner, see that goal as an aspiration and slowly work up to it.”

Photo by Amanda Mills.