Transform Your Health with Walking


Walking regularly has the potential to be one of the most powerful things you can do for your healthenergy, and overall well-being.

As long as you stay consistent, the benefits are seemingly endless. You’re talking helping to:

  • Maintaining a healthy weight
  • Prevent or manage conditions like heart disease, stroke, high blood pressure, cancer, and type 2 diabetes. 
  • Improve your cardiovascular fitness, strengthen bones and muscles, increase endurance and energy levels.
  • Boost your mood, cognition, memory, sleep, balance, coordination – even your immune system!
  • Reduce stress and tension.

Thousands of people have shared with me how the simple act of walking transformed their health and lives. Like Debbie, who said, “Kathy’s walking workouts SAVED MY LIFE. I lost 150 pounds and started really living again.” Stories like that give me all the feels.  I recently did a webcast with Brookdale Senior Living on the topic of walking and how easy it is to get started. 

Getting Started

I get it, getting started with any new habit can be the hardest part. But walking is so simple – you generally just need a good pair of shoes and the determination to take that first step out the door. Don’t overcomplicate it or put too much pressure on yourself. Start small with short 10-15 minute walks and build up from there. The key is making it an enjoyable routine you actually look forward to.

Backed by Science

The research backs it up—walking really does work wonders. Get this: Harvard researchers found that when people walked about an hour a day, the effects of their weight-promoting genes were cut in HALF.

How to Turn Your Walk into a Workout

Before you gear up and hit the road, it’s important you have proper walking posture. This can help you turn your casual stroll into more of a true workout. When it comes to your walking posture, the goal is typically to be relaxed but ready to go! Stand tall, imagine a string pulling you up from the top of your head. Then tilt your body slightly forward from the ankles, not the hips or waist. Keep your back straight, spine neutral by engaging your abs.

Once you’ve nailed the good posture, you can start modifying your technique to pick up the pace as desired. Typically, the faster, farther, and more frequently you walk – the greater the benefits. Since your arms and legs work together, your legs typically can’t speed up until your arms do. So start by putting a 90-degree bend in your elbows, holding your hands in loose fists. Swing them forward (not side-to-side), keeping your elbows tucked in close to your sides.

Use that rolling heel-toe motion, but really concentrate on actively pulling up your toes as your legs swing forward. At faster paces, if you don’t pull up those toes, you might start catching them on the ground. No fun!

Different Types of Fun Walks

Walking isn’t just physical exercise though … it’s an opportunity to connect with the world around you and experience total awe and wonder.

By consciously seeking out those awe-inspiring moments on your walks, you can potentially amplify the mental health benefits and enhance your overall wellbeing. “Awe walks” involve taking a fresh look at the objects, moments, and vistas surrounding you – allowing you to feel more upbeat, hopeful, and connected to the world. The world is filled with marvelous things waiting to be discovered, so take a step outside and let awe be your guide!

You can also turn walks into “walk and talks” if you’ve got a friend or partner who wants to join. Catching up while getting steps in? A fantastic two-for-one.

Walking & Nature: The Ultimate Combo

Speaking of two benefits in one, some experts have suggested that spending just two hours a week in nature can provide a wellbeing boost for some individuals. So why not combine the mental health perks of the great outdoors with the physical perks of walking?

Grab your shoes and a walking audio or podcast to keep you motivated. Not only will you be getting incredible exercise, but you’ll have a chance to de-stress, spark your creativity, and just immerse yourself in some refreshing outdoor therapy. The ultimate combo!

Walking is honestly one of the simplest, most accessible ways to improve your overall health and happiness. So set yourself up for success! Start with a simple goal, like a 5 or 10-minute walk. Once your daily stroll becomes a habit, then set a new goal.

Let’s get walking!

The above content is shared for educational and informational purposes only. You must consult your doctor before beginning any diet or exercise or fitness program, taking any additional or discontinuing any existing medications, or acting on any content on this website, especially if you have a medical condition. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read on our site. Reference to any services, third parties, or links to third-party websites does not constitute an endorsement, sponsorship, or recommendation of such services or third parties by Brookdale or its affiliates.

Join Me For a

Walking is an almost effortless exercise that seems to be a wonder drug. LeanWalk is a 6-week walking program that’s incredibly simple, astonishingly powerful. Study after study proves that tying up your laces for even a few minutes a day can transform your body, mind, and health. You’ll experience a whole new level of weight loss and an amazing energy boost. 

The program includes 5 audio workouts… perfect for your outdoor walk or treadmill workout. Also included is 1 walking video so you can walk in place in your living room and add some weights to your workout. 

 And, you can keep the walking audios on your phone forever! They do not expire after 6 weeks!


Each week adjusts either the duration or intensity. By changing what you ask your body to do, this program challenges you so you can keep making fitness progress.

✅ WEEK 1 – Build the foundation by developing proper walking techniques. 
✅ WEEK 2 – Enhance stamina and endurance 
✅ WEEK 3 – Burn more calories with short interval bursts
✅ WEEK 4 – Challenge the intensity with longer intervals
✅ WEEK 5 – Add resistance training to the end of the walk
✅ WEEK 6 – Prepare to walk for life with intervals that are closer together

Take your walk to the next level. LeanWalk is perfect to get ready for summer!