We love all the health benefits of walking. From lowering blood sugar levels to reducing back pain to even promoting a longer life, walking offers a range of health perks. (And we’ve even had experts develop personalized walking plans for each of these conditions.)

Here, we narrow in on chronic inflammation, a condition affecting many individuals. In fact, the World Health Organization has deemed chronic inflammatory diseases as one of the leading causes of death globally.

The silver lining? You can reduce inflammation by lacing up your sneakers. Keep reading to find our 7-day walking plan designed to reduce inflammation. We’ll also chat with certified personal trainers who explain how walking can help and how much you need to walk for the best results. 

Your Walking Plan

Experts agree the ultimate goal is to work (or, shall we say, walk) your way up to at least 150 minutes each week. And consistency is key to achieving this goal. It’s far better to do a 10-minute walk 3 to 4 times a week than overexert yourself with one long, hard one-hour long and then skip the rest of the week.

Remember, you can also break down your walking sessions into shorter intervals throughout the day. For example, you could walk for 15 minutes in the morning and another 15 minutes in the evening instead of aiming for one 30-minute block. 

Once you feel more confident and seasoned, you can slowly dial up the duration of each walk by adding 5 minutes daily. You can also challenge yourself by walking up some hills or increasing the incline on a treadmill to make it steeper. Another way to spice things up is interval walking: alternate between 5 minutes of brisk walking and 5 minutes at a slower pace, then repeat.

For any beginners new to walking for exercise, here’s an example of what your 7-day walking plan could look like: 

• Monday: 15-Minute Walk
• Tuesday: Rest
• Wednesday: 20-Minute Walk
• Thursday: Rest
• Friday: 15-Minute Walk
• Saturday: Rest
• Sunday: 20-Minute Walk

How Walking Helps Reduce Inflammation

Walking doesn’t just help you meet your daily step count; it can also lead to better blood flow and circulation throughout the body. “As more oxygen and nutrients are carried to working tissues, this helps repair tissues, reducing damage caused by inflammation,” says Elizabeth Shaw, M.S., RDN, CPT, a registered dietitian nutritionist and certified personal trainer.

Increased blood flow serves multiple functions. It helps deliver nutrients to where they are needed while also removing pro-inflammatory cells. “When circulation is increased, it helps to remove toxins and waste from the body,” Melissa A. Hatton, M.S., NASM-CPT, faculty member in the Exercise, Health and Sport Sciences department at Pennsylvania Western University,

Along with improved circulation, walking also helps lower inflammatory markers, explains Shaw. In particular, it reduces CRP (C-reactive protein), a marker of inflammation.

Hatton notes that exercise, such as walking, helps to reduce excess body fat, which is linked to chronic inflammation. Research shows that individuals with more active lifestyles experience significant reductions in inflammatory markers compared to those who are sedentary. Yet another reason to break out your sneakers!

Exercise also triggers the release of anti-inflammatory cells. Darlene Marshall, NASM-CWC, CPT, a certified personal trainer, explains that when our muscles contract, they release cytokines—proteins with anti-inflammatory benefits that circulate throughout the body after exercise, helping to tame inflammation. Although you can’t see them, they are busy floating in our blood after exercise and working to reduce inflammation. 

For individuals with metabolic diseases like diabetes and high cholesterol, Marshall points out that movement, like walking, helps lower inflammation by utilizing excess resources, such as high blood sugar. Elevated blood sugar levels can increase inflammation, but walking regularly can help tackle this issue.

A 12-week study on postmenopausal women with obesity found that those who followed a consistent walking plan experienced a significant decrease in not only inflammatory markers but also weight and body fat percentage. This further proves that walking helps lower inflammation and supports the rest of the body.

And if you’re looking for a way to boost your mood, walking can also make you smile. Marshall explains that releasing endorphins can make you more sensitive to positive emotions, helping you feel happier. 

How Much to Walk for Lower Inflammation

“Any and all forms and amounts of walking will be a step in the right direction for reducing inflammation and improving your health,” says Shaw. She points to research showing that adults over 60 years old who walked between 6,000 to 8,000 steps per day saw positive health changes, while adults under 60 who logged between 8,000 to 10,000 steps per day also experienced health improvements. Showing any amount of walking at any age can really help. 

Intensity matters, too. Marshall recommends aiming for moderate or high-intensity levels because that’s when cytokine activation occurs. She says, “That’s going to be a different pace for each of us, but generally, you can walk like you’re late for an important appointment.” That means you should be breathing heavily but still hold a conversation. 

Research confirms you have to be consistent with exercise to see a decrease in inflammation, as only regular, moderate and intense physical activity has anti-inflammatory effects. On the other hand, excessive exercise can do the opposite and lead to heightened levels of inflammation. This means that, technically, you can walk too much. Hatton warns, “You can also overdo it with a walking plan, which can actually cause inflammation. Anytime you overexert or overtrain, the body reacts to the stressor.” She recommends walking at a moderate pace, staying hydrated and listening to your body. If you are tired or sore, take a day off to recover. 

If you start to feel bold or adventurous, walking backwards may provide even greater benefits. “A recent study showed that walking backwards on a treadmill, also known as ‘retro-walking,’ demonstrated more favorable results for lowering cardiovascular disease risk, including markers for inflammation,” notes Shaw. However, she notes that this may not be everyone, and that’s okay, so stick to what you feel comfortable with. 

Whether you walk forwards or backwards, maintaining a consistent walking plan at a moderate pace is the best action plan for walking to reduce inflammation. 

The Bottom Line 

To lower inflammation, take more steps. Research shows that regular walking can help reduce inflammatory markers, improve circulation, support metabolic health, improve body composition and even boost your mood. The key is to be consistent and walk your way up to meeting 150 minutes per week.