We all know that exercise is good for us. But it doesn’t take a gym membership or hardcore physical activity to make a difference. Instead, just slip on your walking shoes.

Walking has scores of benefits. Studies have shown that:

• For every 2,000 steps you take daily, your risk of heart disease, cancer and premature death drops by 10%.

• 3,800 steps a day lowers the risk of developing dementia by 25%. And 9,800 daily steps yields a 50% lower risk of dementia.

• Walking briskly helps reduce the risk of cardiovascular disease, cancer and premature death more than walking slowly.

• Walking enhances your mood, boosting endorphins and decreasing symptoms of stress, anxiety, sadness, fatigue and lack of motivation.

• Walking for just two to five minutes after a meal can lower your blood sugar.

• Walking supports your immune system by increasing blood flow and strengthening your body’s antibodies.

• Walking improves your quality of sleep.

• Walking enhances blood flow to your muscles and cartilage, increasing strength and flexibility and protecting your joints.

• Walking, like all weight-bearing activities, strengthens your bones.

• Walking boosts brain health. You’ll enjoy better cognition, including memory, attention and processing speed.

How to get started

If you’re not already physically active, it’s important to follow some common-sense safety guidelines before starting a walking program.

First, see your primary-care physician to ensure you’re healthy enough for physical activity. If you have any restrictions, they can advise you about limitations and warning signs to prevent illness and injury.

Next, begin slowly. Walk for just a few minutes on the first day then slowly increase the distance and duration, one day at a time.  Work your way up to the 150 minutes of moderate-intensity physical activity per week recommended by the Centers for Disease Control and Prevention. Then, if you’re feeling good and getting more fit, go beyond that! Recent studies have shown that most of the health benefits of walking start to plateau at about 8,000 steps a day.

Use a phone app to track your step count. Challenge yourself to reach a minimum number of steps each day.

Wear comfortable shoes with good support. Dress for the weather. Don’t forget to drink water. And pay attention to your surroundings. Watch for traffic and bicyclists. Stay on safe, well-lit trails.

And if you need more social contact in your life, invite friends to walk with you. You’ll help keep one another committed to walking while fostering friendship. It’s a win-win!