Doctors and Trainers Say This Is the Health Habit to Start in April—Here’s Why

As spring arrives, bringing warmer weather and longer days, many people feel a natural urge to get outside. This provides the perfect opportunity to adopt a new healthy habit: adding more steps into your routine.

Regular physical activity is key for overall well-being, and walking outdoors is one of the simplest and most accessible forms of exercise. It offers many benefits related to your physical health, ranging from lowering blood pressure to maintaining bone density. It can also improve your mental and emotional health by releasing endorphins (also known as "feel-good" hormones), which encourage a sense of calm, creativity, and mindfulness.

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We spoke with experts to learn more about the advantages of outdoor walking, whether it happens on a nature trail or around the neighborhood. We also give tips for incorporating more steps this spring, so you’ll be ready to lace up your shoes and start moving—no gym membership required!

The Benefits of Outdoor Walking

Human beings are made for walking, and “our entire movement system is perfectly designed for it,” says Christiane Figura, certified trainer and founder of NIM® (Natural Intelligent Movement) Academy. “Every additional step we take is more valuable for our health than spending the same amount of time on the sofa.”

Walking outdoors arguably has more advantages than walking indoors, such as on a treadmill. When you traverse over gravel paths or grassy hills, the uneven terrain gives you enhanced flexibility and stronger muscles. People might also walk for longer periods of time outdoors, especially in the springtime, when they’re enjoying the fresh air and mild temperatures.

Compared with other forms of exercise, walking is low-impact—meaning most people of all ages and fitness levels can make the most of it. Here’s what to know about the physical, mental and emotional benefits of this simple outdoor activity.

Related: How Many Miles Should I Walk A Day? Trainers Explain

Physical Benefits of Walking Outside

Walking outside is a form of low-impact aerobic exercise, which improves your cardiovascular health, says Tasha Ingram, a certified fitness specialist focusing on strength and functional training. This type of exercise also lowers your blood pressure and cholesterol levels. When done consistently, it can prevent heart disease, stroke and other complications.

Getting more steps has also been associated with improved blood sugar control and insulin sensitivity, says Dr. Marie Kanagie-McAleese, MD, a board-certified pediatrician who works as a hospitalist at the University of Maryland Upper Chesapeake Health. This lowers the likelihood of developing type 2 diabetes.

Outdoor walking is important for increasing bone density as well. According to Ingram, “Walking is considered a weight-bearing activity, strengthening your bones with every step you take and warding off osteoporosis," which is a condition that causes weak and fragile bones.

Other benefits of walking outside include reduced inflammation in the body, better immune system function, improved joint mobility and circulation, and boosted vitamin D consumption (thanks to the exposure to sunlight). Also, regular movement burns calories, and this minimizes the risk of obesity while improving your overall stamina. “People who exercise outside are more likely to be consistent with their workout routines, too,” adds Dr. Kanagie-McAleese.

Related: Does Walking Count As a Cardio Workout?

Mental and Emotional Benefits of Walking

Walking outside can also have a positive impact on your mental health. Strolling among nature and breathing in fresh air triggers the release of endorphins—the body’s natural mood boosters, says Ingram.

Studies have shown that various forms of walking can reduce anxiety and depression. Researchers have also found that people who spend time outside display lower levels of the stress hormone cortisol—and so do people with regular exercise habits. Reduced cortisol is linked to a sense of calm and well-being.

Dr. Kanagie-McAleese adds that outdoor treks might make you think more clearly and creatively. According to one study, walking was associated with a 60% increase in creative output when compared with sitting. Physical activity (such as walking outdoors) is also connected to improved memory retention, concentration, and focus. If you’re stuck on a project or need inspiration, it doesn’t hurt to get outside for a springtime stroll!

Related: How Many Steps a Day Do You Need to Lose Weight?

How to Incorporate More Steps Into Your Routine

Although the benefits of staying active are apparent, it can be challenging to start new healthy habits. Here are some ways to incorporate more steps into your routine this spring.

Tweak your current routine.

“Once you decide to start walking outdoors more frequently, it’s helpful to look at your current routine and find ways to fit the walks in,” suggests Dr. Kanagie-McAleese. You might decide to walk around the block on your lunch break, leisurely stroll through the park during your weekly call with a friend, or fit in some steps after dropping off the kids at daycare. “

"It can be especially helpful to replace less beneficial activities, like scrolling through social media, with an outdoor walk,” adds Dr. Kanagie-McAleese.

Set a goal for yourself.

Making a daily step goal can help you stay motivated. “The general recommendation is to get 7,000 to 10,000 steps per day depending on age, fitness level, and overall health,” says Ingram. “However, it’s important to start out slow and build up weekly.” Indeed, Dr. Kanagie-McAleese says that if you’re currently walking less than 4,000 steps per day, “You can set small goals to increase your average step count by around 500 steps and adjust your goal every few weeks.”

Use a fitness tracker.

Apps and fitness trackers can monitor your progress, which is especially useful if you’re working toward a goal. Most trackers also let you compare step counts with others, and some friendly competition can turn walking into a fun game.

Related: How Many Calories You Actually Burn Walking A Mile

Get social.

Through outdoor walking, you can connect with family, friends or other members of the community. “Find a walking buddy who you can depend on who will walk with you daily or weekly,” suggests Ingram. “Schedule your walks and make it a habit. Set realistic weekly goals with your walking buddy and hold each other accountable.”

Break it into smaller chunks.

“Walking outdoors doesn’t need to happen in large chunks of time in order to reap the benefits,” says Dr. Kanagie-McAleese. Consider breaking up your walk (for example, strolling for 10 minutes, three times a day) to better fit your schedule.

Find unique ways to take more steps. Sometimes, getting more steps involves slightly tweaking your daily movements. Consider parking further at the grocery store, getting off the bus one stop earlier or choosing a longer route when walking the dog.

Try active walking.

Figura is a fan of “active walking,” which she defines as “covering distance with long, brisk strides.” Active walking has many benefits, like promoting an upright posture, strengthening the deep intrinsic muscles, and counteracting age-related muscle loss, says Figura. She likes categorizing active walking as a sport, which might increase motivation for some people to do it.

With a little bit of motivation, it’s easy to incorporate walking into your everyday springtime routine. The positive effects of this low-impact exercise are undeniable, and you’ll never regret lacing up your shoes for some invigorating time in the sun!

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Related: This Is the Shortest Amount of Time You Need to Walk and Still See Results

Sources

• Christiane Figura, certified trainer, natural movement expert, and founder of NIM® Academy

• Tasha Ingram, certified fitness specialist focusing on strength and functional training

• Marie Kanagie-McAleese, MD, board-certified pediatrician who works as a hospitalist at the University of Maryland Upper Chesapeake Health

• "The Effect of Walking on Depressive and Anxiety Symptoms: Systematic Review and Meta-Analysis." JMIR Public Health Surveillance.

• "The effect of exposure to the natural environment on stress reduction: A meta-analysis." Urban Forestry & Urban Greening.

• "Give Your Ideas Some Legs: The Positive Effect of Walking on Creative Thinking." American Psychological Association.