Walking has good evidence for fitness and blood pressure, and some evidence it may help low mood. People who walk more tend to live longer, but that is a link, not proof.
What it is
Walking at a pace that suits you, on your own or with others. Brisk walking (you can talk but not sing) counts as moderate activity.
What the research says
- Fitness and blood pressure: WHO advises at least 150 minutes a week of moderate activity such as brisk walking, and says any amount is better than none. In 42 studies of walking groups (1,843 people), blood pressure fell a little (about 3-4 mmHg) and fitness improved. Good evidence it helps · WHO, 2026 · Hanson and Jones, 2015 · NHS, 2022
- Low mood: In the same walking-group studies, symptoms of low mood eased. Many studies compared people before and after, without a comparison group, so this is less certain. Some evidence it may help · Hanson and Jones, 2015
- A longer life: People who walk more tend to live longer. These large studies show a link, not proof. The benefit levels off at about 6,000-8,000 steps a day for people over 60 and 8,000-10,000 for younger adults, so 10,000 steps is not a magic number. Some evidence it may help · Kelly et al., 2014 · Paluch et al., 2022
Is it safe?
Start with what feels comfortable and build up gradually. If walking hurts your joints, water-based exercise may suit you instead. NHS, 2022
Your own practice complements medical care and never replaces it. Please don’t stop or change any treatment without talking to your doctor.
Sessions that fit alongside
Sissoo practitioners offer sessions that some people combine with walking: Yoga & Movement Therapy
Checked 12 November 2026. Next check by May 2027. How we rate the evidence.
Frequently asked questions
Is walking good for your mental health?
There is some evidence it may help. In studies of walking groups, symptoms of low mood eased, but many studies had no comparison group, so this is less certain. Walking complements medical care and never replaces it.
Do I need to walk 10,000 steps a day?
No. Large studies found the link with a longer life levels off at about 6,000-8,000 steps a day for people over 60 and 8,000-10,000 for younger adults. This is a link, not proof, and any amount of walking counts.
Does walking lower blood pressure?
There is good evidence it helps. In 42 studies of walking groups, blood pressure fell a little (about 3-4 mmHg) and fitness improved. WHO advises at least 150 minutes a week of moderate activity such as brisk walking.
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