Research shows that prolonged sedentary time is linked to a higher risk of heart disease, stroke and poor mental health—even among people who exercise regularly.

On National Walking Day, the American Heart Association is urging people to break that cycle by moving more, starting with something as simple as a walk.

Observed on Wednesday, April 1, National Walking Day offers communities across the country a chance to step away from sedentary routines and make movement part of everyday life. Walking remains one of the most accessible forms of physical activity and can be adapted to suit different abilities, schedules and lifestyles.

“Many people think exercise only helps if it happens every day or for long periods of time,” said Eduardo Sanchez, MD, MPH, FAHA, chief medical officer for prevention at the American Heart Association. “What matters most is how much you move over the course of a week. Walking—whether in short bouts or longer stretches—can support heart health, reduce stress and improve overall well-being.”

Research suggests that accumulating at least 150 minutes of moderate-intensity physical activity each week is associated with meaningful health benefits. These minutes do not need to be spread evenly; they can add up through daily walks, active weekends or a combination of both, offering flexibility for busy lifestyles.

To make the most of National Walking Day—and keep moving all month—consider these simple tips:

• Invite friends, family or coworkers to join you for a walk
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• Turn meetings into walking discussions or take short activity breaks during the workday
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• Walk your dog, explore a new route or take an evening stroll to unwind
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• If walking isn’t accessible, try seated movement, gentle stretching or other safe activities
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• Share your walk on social media using #NationalWalkingDay to inspire others

Regular physical activity, including walking, is a cornerstone of the American Heart Association’s Life’s Essential 8, which highlights the key behaviours for maintaining optimal cardiovascular health. In addition to aerobic activity, the Association also recommends muscle-strengthening exercises at least two days a week.

National Walking Day is a reminder that staying active doesn’t have to be complicated. Every step, every break from sitting and every choice to move contributes to better heart and brain health.