Walk Your Way to Staying Steady
As we go about our daily lives, it’s easy to overlook one of the most powerful tools we have for maintaining health and independence: walking. Simple, accessible, and free, walking offers a wide range of benefits for people of all ages. Every step you take supports your strength, balance, and health.
Why Walking Matters
Walking is a gentle, low-impact activity that can be done almost anywhere. Whether it’s a stroll through your neighborhood, a few laps around the grocery store, or a walk with a friend at the park, each step contributes to your overall well-being.
Walking and Fall Prevention
Many falls can be prevented through a combination of simple, consistent activities—most notably walking, along with balance and strength training. When paired with targeted exercises that build muscle and enhance balance, walking becomes a powerful and practical way to reduce fall risk and support mobility. Combining walking with these other forms of exercise can also help reduce fear of falling.
You don’t need to walk for miles to make a difference—short bouts of walking throughout the day can be just as beneficial. Even 5 to 10 minutes at a time helps improve circulation, loosen stiff joints, and activate key muscle groups that support balance and mobility. These mini-walks can be easily built into your routine—like walking to the mailbox, pacing during phone calls, or taking a few laps around the house. Over time, these small steps can add up to big gains.
Regular walking can:
Boost mood and mental well-being
Tips for Safe Walking:
To get the most out of your walks and stay safe, keep these tips in mind:
Choose well-lit, even surfaces
Use a cane or walker if needed
If in doubt, visit a physical or occupational therapist to make sure you select the right one for you and it is properly adjusted for your comfort and safety.
Start slow and build up gradually
Stay hydrated and dress for the weather
Take the First Step Today
Walking is free, simple, and powerful. It’s a step toward better balance, stronger muscles, and a healthier you. This STEPtember, let’s walk together—toward wellness, independence, and fall prevention.
Ready to get started?
Join us in STEPtember for a statewide walking/step challenge for Falls Prevention Awareness Month! You can create a local group, join a local group or walk on your own. Check this map in August if you want to join a group and connect with others to walk in STEPtember.
If you have more questions about starting or progressing a walking program, the health experts at Walk with a Doc have created a walking guide that is free to download.
If you would like to connect with on-going walking programs in your area for support and to walk with others, please see the resources below and/or connect with a local community center, senior center, or wellness center.
Walk with a Doc Program and Map of Walk Locations in NC
Why Join a Walk with a Doc Event
Walking for Wellness in Winston-Salem - Walk with a Doc Video
Walk With Ease Program Information (keep checking back for additional local programs)
Walk With Ease Class Zero Video
Additional resources:
Find local programs or exercises you can do at home
Tips for choosing and using walkers
By Lori Schrodt, PT, PhD, Professor, Department of Physical Therapy, Western Carolina University