Walk this way – it's quite good for you

Putting one foot in front of the other can set you on a path for significantly better health, experts say – even without a lot of heavy lifting or jumping through hoops.

Walking can help with weight control and reduce the risk of heart disease, diabetes and more.

So, whether you're a dedicated step-counter or a certified couch potato ready to make a change, here's what to know.

It's a great first step

If you're doing any type of walking, you're moving. That's both obvious and important, because being sedentary – sitting, lying down – has been linked to an increased risk of diabetes, heart disease and premature death. Even a little bit of light activity can help lower the risks.

Beyond being anti-sedentary, walking at a brisk pace counts toward the minimum of 150 minutes of moderate-intensity physical activity recommended by federal guidelines.

It doesn't have to be 10,000 steps

Although it's a nice, round number, the idea that people need to take 10,000 steps a day came from a Japanese company's marketing tactics in the 1960s. More recent research has shown that the optimal number of steps varies depending on factors such as age and your goal.

Feel the need for speed?

As with step count, the importance of pace will vary depending on what health condition you're looking at.

For some outcomes, you really need to be at a moderate or higher pace. Some studies have shown that faster walking lowers diabetes risk, for example, and others have shown it takes regular physical activity to improve cholesterol and triglyceride levels.

But for other things, such as weight control, it's not the speed but the overall energy expenditure that matters.

And any movement counts.

Go where you want to go

Where you walk – whether it's down the street or on a treadmill – doesn't matter. What's important is finding something that works for you.

So, if you want to walk around the track while your kid is at soccer practice, that works.  but if you'd rather go to the mall or gym and walk there because it's raining or you've got safety issues in your neighborhood, go for it.

It's a city design issue

Just because walking is a basic form of exercise doesn't mean everyone has the same access to it.

Some urban features encourage it. With "blue space" – access to coasts, lakes and rivers – people are more likely to be active and have better mental health. The same goes for "green space," such as parks or forests. Research shows people in greener neighborhoods are more likely to walk than those in less-green areas. People in walkable neighborhoods tend to be more physically active and have a healthier weight.

But not everyone has the same opportunities to go on a walk or to be active in their neighborhood. Someone in a walkable city, such as New York City, will have more opportunity to walk than someone in a car-oriented city such as Houston.

How to get started

You can begin a walking routine with something as simple as getting up from the couch during commercials. When starting any new habit, it's important to think about how you're going to make it part of your routine. Take out a calendar, or look at your phone calendar, and start blanking out days and hours when you're going to be able to make a change.

You'll also need comfortable shoes, and proper clothing for the weather. And if you're walking at night, don't forget safety gear such as bright colors and a flashlight to make sure motorists see you.

The next steps

Once you've been at it for a while, don't be afraid to vary your route and your Find a path with hills, or try alternating intervals of slower walking with a brisk pace.