Walking is one of the most accessible and beneficial forms of physical activity available to individuals of all ages and fitness levels. According to Toronto Public Health, even short 10‑minute walks can contribute significantly to overall physical and mental well‑being.

Key benefits include:

• Heart health & disease prevention – Regular walking reduces heart disease risk, improves circulation, and lowers blood pressure.
• Mental health – A brisk walk helps reduce stress, anxiety, and may improve sleep quality .
• Weight management & fitness – Walking helps burn calories and strengthen muscles.
• Social connection – Joining walking groups builds community ties and promotes accountability .

Toronto encourages family and community walking programs, promoting active modes of transportation, kids’ outdoor play, and group “Moving on the Spot” activities for indoor movement. To get started, aim for 150 minutes of moderate activity weekly, or include frequent short walks throughout your day.

Tips for a walking habit:

• Start with 10-minute daily walks
• Find friends or neighbors to walk with
• Use local parks or safe sidewalks
• Plan themed walks—flower spotting, history tours, dog walks

By weaving walking into daily routines, Golden Healthwave can help foster healthier, more active lifestyles in our community.

References:

Toronto Public Health: Moving on the Spot

Toronto Public Health: Walking Tips and Resources

ParticipACTION: Get Moving for Heart Health

Lambton Public Health: Mental Health and Activity

Canada.ca: Physical Activity Guidelines

Toronto.ca: Walking and Social Wellness