Skip to main navigation Skip to main content Skip to footer For Medicare For Providers For Brokers For Employers Español For Individuals & Families: For Individuals & Families Medical Dental Other Supplemental Explore coverage through work How to Buy Health Insurance Types of Dental Insurance Open Enrollment vs. Special Enrollment See all topics Shop for Medicare plans Member Guide Find a Doctor Log in to myCigna
Home Knowledge Center Wellness Library Fitness: Walking for Wellness

Fitness: Walking for Wellness


Setting an easy daily or weekly goal can motivate you to walk for your health.

Experts recommend at least 2½ hours of moderate activity, such as brisk walking, each week. It's fine to walk in shorter periods of time throughout your day and week that add up to the recommended goalsfootnote 1

  • Talk with your doctor if you're worried about how brisk walking might affect your health.
  • Start with an easy short-term goal. For example, walk for 5 or 10 minutes every day. Or increase your number of steps by 300 to 500 each day.
  • Set a longer-term goal after you've made walking a habit.

    You may want to set a goal of walking briskly for at least 30 minutes a day. You can try to do this 5 days a week or more.

  • Find a walking partner to stay motivated.

    This can be a family member, a friend, or a coworker. Daily dog walks are also a great way to keep up your walking routine.

How can you make a walking program part of your life?

How can you make a walking program part of your life?

Adding steps to your walking program

You can increase your walking in simple ways. These suggestions can get you started, and you can probably think of more ways.

  • Schedule walks on your daily calendar.
  • Use a wearable device, a phone app, or a pedometer.
  • Get up and move around once an hour at work.
  • Take the stairs rather than the elevator.
  • Walk to the grocery store, doctor appointments, work, school, or shopping when you can.

    You could walk a lap around the grocery store before you start shopping.

  • Park farther than usual from your workplace or a store, and walk the extra distance.

    Or you can get off the bus or subway before your usual stop and walk the rest of the way.

  • Walk around your neighborhood or around a park.

Walking with others

You can make walking an important part of your life by getting friends and family to join you.

  • Ask family members, friends, and coworkers to join you, and set goals together.
  • Join a walking group or club.
  • Set a goal to take part in an organized fitness walk.
  • Walk a dog every day.
  • Plan family outings around walks together.

    Being physically active with kids sets an example they'll follow as they grow older.

Being safe when you walk

The weather, the time of day, and where you walk can create unsafe conditions. Here are tips to making your walks safer.

  • Know your surroundings.

    Walk in a well-lighted, safe place. If it's dark, walk with a partner. Wear light-colored clothing. If you can, buy a vest or jacket that reflects light.

  • Carry a cell phone for emergencies.
  • Wear comfortable shoes and socks that cushion your feet.
  • Pay attention to your walking surface.

    Use sidewalks and paths. Be careful not to slip on wet or icy ground.

  • If you usually walk outside and the weather is bad, walk indoors instead.

    Take comfortable shoes to the mall, and walk several laps inside.

  • Drink plenty of water before, during, and after you are active.

    This is very important when it's hot outdoors and when you do intense exercise. Take a water bottle with you when you walk.




  1. U.S. Department of Health and Human Services (2018). Physical Activity Guidelines for Americans, 2nd ed. Accessed July 9, 2018.

This information does not replace the advice of a doctor. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.

© 1995-2023 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.

Related Links

Fitness: Using a Pedometer, Step Counter, or Wearable Device Weight Management Fitness: Getting and Staying Active Healthy Aging

<cipublic-spinner variant="large"><span>Loading…</span></cipublic-spinner>

Page Footer

I want to...

Get an ID card File a claim View my claims and EOBs Check coverage under my plan See prescription drug list Find an in-network doctor, dentist, or facility Find a form Find 1095-B tax form information View the Cigna Glossary Contact Cigna


Individuals and Families Medicare Employers Brokers Providers

Secure Member Sites

myCigna member portal Health Care Provider portal Cigna for Employers Client Resource Portal Cigna for Brokers

The Cigna Group Information

About Cigna Healthcare Company Profile Careers Newsroom Investors Suppliers The Cigna Group Third Party Administrators International Evernorth

 Cigna. All rights reserved.

Privacy Legal Product Disclosures Cigna Company Names Customer Rights Accessibility Non-Discrimination Notice Language Assistance [PDF] Report Fraud Sitemap Cookie Settings


Individual and family medical and dental insurance plans are insured by Cigna Health and Life Insurance Company (CHLIC), Cigna HealthCare of Arizona, Inc., Cigna HealthCare of Illinois, Inc., Cigna HealthCare of Georgia, Inc., Cigna HealthCare of North Carolina, Inc., Cigna HealthCare of South Carolina, Inc., and Cigna HealthCare of Texas, Inc. Group health insurance and health benefit plans are insured or administered by CHLIC, Connecticut General Life Insurance Company (CGLIC), or their affiliates (see a listing of the legal entities that insure or administer group HMO, dental HMO, and other products or services in your state). Accidental Injury, Critical Illness, and Hospital Care plans or insurance policies are distributed exclusively by or through operating subsidiaries of Cigna Corporation, are administered by Cigna Health and Life Insurance Company, and are insured by either (i) Cigna Health and Life Insurance Company (Bloomfield, CT); (ii) Life Insurance Company of North America (“LINA”) (Philadelphia, PA); or (iii) New York Life Group Insurance Company of NY (“NYLGICNY”) (New York, NY), formerly known as Cigna Life Insurance Company of New York. The Cigna name, logo, and other Cigna marks are owned by Cigna Intellectual Property, Inc. LINA and NYLGICNY are not affiliates of Cigna.

All insurance policies and group benefit plans contain exclusions and limitations. For availability, costs and complete details of coverage, contact a licensed agent or Cigna sales representative. This website is not intended for residents of New Mexico.

Selecting these links will take you away from to another website, which may be a non-Cigna website. Cigna may not control the content or links of non-Cigna websites. Details