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Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefit. Physical activity doesn't need to be complicated. It is a simple and hassle-free activity that can be performed by people of all ages.

If the weather isn't appropriate for walking, consider walking in a shopping mall that offers open times for walkers. For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:.

Walking also eases stress, helps you sleep better, and can boost your outlook on life. You can also alternate periods of brisk walking with leisurely walking. Physical activity doesn't need to be complicated. Wear comfortable, loose-fitting clothes and gear appropriate for all types of weather, such as layers in cooler weather.

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. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock.

Something as simple as a daily brisk walk can help you live a healthier life. You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes. This can be a great way to get aerobic activity, improve your heart health and increase your endurance while burning calories.

These can be helpful to track your time, distance, heart rate and calories. The faster, farther and more frequently you walk, the greater the benefits. For example, regular brisk walking can help you: The faster, farther and more frequently you walk, the greater the benefits.

Choose your course carefully. Walk at a brisk pace for 30 minutes or more on most days. Turning your normal walk into a fitness stride requires good posture and purposeful movements. Remember it's OK to start slowly — especially if you haven't been exercising regularly.

Some people choose to use an activity tracker, app or pedometer. Aim to wear moisture-wicking fabrics, which will keep you more comfortable.

surprising benefits of walking : Counteracts the effects of weight-promoting genes

Any amount of activity is better than none at all. As a general goal, aim for at least 30 minutes of physical activity a day. This type of interval training has many benefits, such as improving cardiovascular fitness and burning more calories than regular walking.

If you'll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf.

And interval training can be done in less time than regular walking. If you walk outdoors when it's dark, wear bright colors or reflective tape for visibility. Do it alone or with a friend. Wear sunscreen, a hat and sunglasses if you're going out during the day.

If you can't set aside that much time, try several short sessions of activity throughout the day. Something as simple as a daily brisk walk can help you live a healthier life. Get the right gear. Walking provides many health benefits, including improved cardiac function, lowering cholesterol, and improved mood.

Ideally, here's how you'll look when you're walking:.