Walking Your Way to Wellness – The Simple Path to Better Health
by Josh McMillian, PhD, CSCS, RSCC*D
Personal Training Quarterly
August 2025
Vol 12, Issue 1
This article shares the health benefits of walking to boost physical activity and improve overall health outcomes.
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This article originally appeared in Personal Training Quarterly (PTQ)—a quarterly publication for NSCA Members designed specifically for the personal trainer. Discover easy-to-read, research-based articles that take your training knowledge further with Nutrition, Programming, and Personal Business Development columns in each quarterly, electronic issue. Read more articles from PTQ »
References
- Dinardo, K, Harper, H, and Schlinger, A. Change of pace. Health 36(1): 38-43, 2022.
- Duranso, CW. Walk for well-being: The main effects of walking on approach motivation. Motivation and Emotion 43(1): 93-102, 2019.
- Get more out of your daily walk. Harvard Health Letter. 2023. Retrieved August 29, 2024 from https://www.health.harvard.edu/ staying-healthy/get-more-out-of-your-daily-walk.
- Hanson, S, and Jones, A. Is there evidence that walking groups have health benefits? A systematic review and metaanalysis. British Journal of Sports Medicine 49(11): 710-715, 2015.
- Kadir, MA, Kubacki, K, and Rundle-Thiele, S. Perceived benefits and barriers of walking among overweight and obese adults. Health Marketing Quarterly 36(1): 54-70, 2019.
- Kelly, P, Murphy, M, and Mutrie, N. Walking. In: Mulley, C, Gebel, K, and Ding, D (Eds.), The Health Benefits of Walking. Emerald Publishing; 61-79, 2017
- Kelly, P, Williamson, C, Niven, A, Hunter, R, Mutrie, N, and Richards, J. Walking on sunshine: Scoping review of the evidence for walking and mental health. British Journal of Sports Medicine 52: 800-806, 2018.
- Kim, C, Kim, J, Song, I, Yi, Y, Park, B-J, and Song, C. The effects of forest walking on physical and mental health based on exercise prescription. Forests 14(12): 2332, 2023.
- Lee, IM, and Buchner, DM. The importance of walking to public health. Medicine and Science in Sports and Exercise 40(7 Suppl): S512-S518, 2008.
- Lee, MJ, Ro, HJ, Choi, JK, and Kim, SY. Effects of walking exercise on cognitive and physical functions: Meta-analysis of older adults. Forest Science and Technology 20(2): 201-212, 2024.
- Power up your walking routine. Harvard Women's Health Watch. 2023. Retrieved August 29, 2024 from https://www.health.harvard.edu/exercise-and-fitness/power-up-your-walking-routine.
- Serwe, KM, Swartz, AM, Hart, TL, and Strath, SJ. Effectiveness of long and short bout walking on increasing physical activity in women. Journal of Women's Health 20(2): 247-253, 2011.
- Spooner, D. Walking for wellness: "Feeling maps" can help planners to create campus routes that improve student wellbeing. Planning for Higher Education 51(2): 11-21, 2023.
- Ungvari, Z, Fazekas-Pongor, V, Csiszar, A, and Kunutsor, SK. The multifaceted benefits of walking for healthy aging: From Blue Zones to molecular mechanisms. GeroScience 45, 3211-3239, 2023.
- Walking for exercise. Heart Advisor. 2024. Retrieved August 29, 2024 from https://www.heartadvisor.com/nutrition-exercise/walking-for-exercise-2/.
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About the author
Joshua J. McMillian, MS, CSCS, RSCC*D
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Josh McMillian is a Physical Education Teacher and Strength and Conditioning Coach at Clayton High School in St. Louis, MO. In addition to his role at ...
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Topics:
Exercise Science Exercise Technique Program design Testing and Evaluation Client Consultation|Assessment Basic Pathophysiology and Science of Health Status or Condition and Disorder or Disease Professional Development
Exercise Science Exercise Technique Program design Testing and Evaluation Client Consultation|Assessment Basic Pathophysiology and Science of Health Status or Condition and Disorder or Disease Professional Development
Keywords:
Low-Impact Training Obesity Osteoporosis Type 2 Diabetes Hypertension Anxiety Depression Mental Health
Low-Impact Training Obesity Osteoporosis Type 2 Diabetes Hypertension Anxiety Depression Mental Health
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