Now see the effects of taking your walking speed up to brisk walking paces of 4 mph or more. You will burn more calories per mile as you increase your speed, but the biggest factor will still be how much you weigh. One benefit of walking faster is that you can walk farther in the same amount of time. If you walk for a set amount of time, that will mean burning more calories during an exercise session.

While you may want to set up your own individual goals and routes, walking can also be a social occasion, be it through a walking group or through striding out with like-minded souls. It can also help fight off feelings of isolation and loneliness. A survey by the charity Mind found 83 per cent of people with mental health issues look to exercise to help lift their mood.
4. It eases joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.
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