Why Walking is the Best Exercise After Fifty

As we move through life, our bodies and our needs begin to change. But one thing remains constant: the power of simply putting one foot in front of the other.

For women over 50, walking isn’t just easy it’s incredibly effective. It strengthens the body, clears the mind, lifts the spirit, and fits effortlessly into daily life. In a world full of flashy fitness trends, walking remains the quiet hero of lifelong wellness. Here’s why it’s still the best exercise after 50 and how it can transform the way you feel, inside and out.

Let’s Be Honest What’s the Most Important Part of Walking?

In my opinion? It’s what you wear.

Sure, walking boosts heart health, tones muscles, and clears your mind but if your shoes hurt or your leggings won’t stay up, that stroll can turn into a struggle. After 50, comfort isn't a luxury it's a must. And let’s not forget when you feel cute, you walk taller.

So, before we dive into all the amazing health benefits, let’s start with the essentials:
What to wear on your walk to feel fabulous, supported, and ready to glow. 

Everyone has that one non-negotiable when it comes to getting dressed for a walk. For some, it's all about supportive shoes. For others, it’s the perfect leggings that don’t ride up (or fall down). Maybe it's layers for unpredictable weather or a cute hat and sunglasses to block that strong midday sun.

Here are a few questions to ask yourself:

Do your shoes feel like clouds or cardboard?
Do your clothes move with you or against you?
Do you feel protected from the elements and polished enough to wave at your neighbors?

Walking isn’t a runway, but when you feel good in your outfit, you’re way more likely to make it a daily habit.

I’ve been walking and walking and walking for most of my life. Not out of obligation, but because I truly enjoy it. There’s something about being outside especially among tall trees that just resets my mind and fills my spirit. The bigger the trees, the better.

For the past 13 years, I’ve been joined on nearly every walk and hike by my little sidekick Bailey, my sweet Chihuahua-Chow mix. She’s been with me since she was a puppy, trotting along faithfully, rain or shine (or her least favorite, wind).

But this past year, Bailey developed an eye issue that required surgery. For three weeks, she had to stay home and recover. And let me tell you, I’ve never felt so guilty. Her sad little face at the door just about broke me. I felt lonely without her and even my regular park acquaintances noticed. “Where’s your dog?” they’d ask.

So, when Bailey finally returned to our walks, we were all overjoyed. Her tail wagged, I smiled (others noticed that she smiled), and even the trees seemed to welcome us back.

I’ll admit it: I’ve gotten lost in the weeds when it comes to walking talk. But let’s bring it back to something that really matters what we wear.

For me, it all starts with the leggings. And not just any leggings cotton, extra-comfy, zero-wedgy kind. I’ve tried all the fancy performance fabrics and blends, but nothing beats that soft cotton stretch that moves with you, not against you.

Then come the socks. I’m picky. Can’t be too thick, too rough, or too tight. I want that just-right Goldilocks fit that keeps my feet happy the whole walk.

Now, let’s talk fanny packs. I love my Lululemon belt bag not just because it holds my phone, ChapStick, hair ties, and (don’t forget!) dog poop bags. But because I can hook Bailey’s leash right to the strap around my waist. Genius, right? My friend suggested it years ago, and it’s been a game changer. Although… my park friends still joke, “Who’s walking who?”

A quick note: I wouldn’t recommend this leash-hook trick if your dog is bigger or stronger than you. Bailey’s only 20 pounds, so we’re a good match. If you’ve got a puller, keep that leash in hand.

And finally let’s talk shoes. The real MVP.

For most of my life, I walked dirt trails in whatever old sneakers I didn’t mind getting dirty or the cheapest pair I could find. But last year, after one too many grumbles about sore feet, my husband finally said, “You Walk 3 to 5 miles a day… your shoes should be the best pair you own.”

He was right. I had it completely backwards.

So off I went to the sporting goods store for a massive try-on session and let me tell you, finding the pair made all the difference. Now, I never skimp on footwear. My feet feel supported, my knees are happier, and I even walk a little farther (because I’m not limping home).

Spring is beautiful but let’s be honest, it can also mean muddy, messy trails. That fresh rain might be great for the trees, but it makes your walking route a little trickier. This is when having the right footwear really matters.

Look for trail shoes with solid traction to help you stay stable on slippery surfaces. Bonus points if they have water-resistant uppers because no one likes soggy socks halfway through a walk. The right pair can mean the difference between an invigorating outing and a frustrating slip-and-slide adventure.

Trust me, once you’ve experienced dry feet and steady footing on a muddy path, you’ll never go back to your old sneakers again.

Summer walks are full of sunshine, birdsong, and let’s be real sweat (especially for me, I live in the Phoenix Arizona area). But don’t let the rising temps stop you from getting your steps in. With a few smart tweaks, you can stay cool, safe, and glowing all summer long.

1. Walk Early or Late

Avoid the midday sun. Opt for early morning or evening strolls when temps are cooler and the light is soft and golden.

2. Hydrate Before You Even Feel Thirsty

Bring water (or electrolytes) along, especially on longer walks. I keep a chilled stainless-steel Stanley back at the car because I don't like to carry it Once I'm done it makes a huge difference.

3. Wear Light & Breezy Fabrics

Moisture-wicking shirts, cotton-blend leggings, and a breathable hat help keep your body temperature down while still feeling stylish.

4. Shade Is Your Best Friend

Seek out shady parks or tree-lined trails they’re my absolute favorite in the summer. The natural canopy keeps you cooler, protects your skin, and adds to that peaceful, outdoorsy feel without baking in the sun.

As for sunscreen? That’s a hot topic on its own one I’ll be digging into in a future blog. 😉

Yesss the temps finally drop, and I’m in heaven. I absolutely love love fall. And living in Arizona? Lucky me. It stays walkable all winter long.

The cooler seasons bring their own kind of magic: crunchy leaves, crisp air, quiet trails, and that cozy post-walk cup of something warm in your hands.

Here’s how I make the most of every chilly step:

Layer Wisely

Start with moisture-wicking base layers, add a cozy mid-layer, and finish with a wind-resistant jacket. Think warm, not bulky you still want to move freely without overheating.

Don’t Forget the Extremities

Even in AZ, I wear gloves on fast walks. The cold air flows over my little fingers, and yep, they turn red fast! A soft beanie, breathable socks, and light gloves make all the difference.

Breathe That Cold Air Slowly

Inhale through your nose to warm the air before it hits your lungs. Cold weather can make you feel slower at first, and that’s okay. Walk gently into your pace.

Use the Light You’ve Got

Winter daylight disappears fast, so I head out around 3:30 or 4pm. Reflective gear or a cute clip-on light helps if you’re caught in the dusk and of course, I’ve got my 20-pound vicious guard dog by my side (Bailey keeps the peace!). Even against the coyotes.

Keep It Cozy, Keep It Going

Your body still craves movement in cooler months maybe even more so. Walking lifts your mood, boosts circulation, and keeps the winter blues at bay. And let’s be honest: that crisp air? It just hits different.

Walking is one of the most powerful yet overlooked forms of movement, especially for women over 50. It boosts heart health by improving circulation and lowering blood pressure, and it’s gentle on the joints making it ideal for aging bodies or anyone dealing with arthritis or injury.

Walking also strengthens bones and muscles, helping prevent bone loss and supporting better balance and stability over time. But the benefits go beyond the physical. Walking lifts your mood, clears mental fog, and releases feel-good endorphins, making it a natural stress reliever. It also supports hormone balance, helps regulate blood sugar, and can even assist with weight management all of which are especially important in midlife and beyond.

Best of all, walking connects you to the world around you. Whether you’re out in nature, listening to a podcast, or walking your dog like I do with my Bailey, it’s a time to breathe, reflect, and move forward one step at a time.

Many people are surprised to learn that walking yes, simple walking can qualify as Zone 2 cardio, one of the most effective and sustainable forms of heart-healthy exercise.

Zone 2 refers to a heart rate zone where your body is working harder than rest, but not so hard that you’re breathless. It’s the sweet spot where you can carry on a conversation, breathe through your nose, and still feel like you’re gently challenging your body. This is where fat burning, metabolic health, and endurance all thrive. For most women over 50, a brisk, consistent walk (especially on a slight incline or trail) is enough to hit this zone.

Unlike high-intensity workouts that can spike cortisol or feel overwhelming, Zone 2 training is gentle, sustainable, and incredibly effective for improving cardiovascular health, balancing hormones, and supporting long-term energy.

And best of all? It doesn’t require fancy equipment just that great pair of shoes and the commitment to show up for yourself.

Walking has been a steady rhythm in my life a source of joy, clarity, and connection.

Whether it’s under towering trees, through crisp autumn air, or in the Arizona sun with my little sidekick Bailey, every step reminds me of how simple movement can be deeply healing.

No fancy equipment. No punishing routines. Just you, your breath, and the trail ahead.

Whether you’re starting fresh or returning to a daily habit, remember this: walking is enough. It’s powerful, restorative, and beautifully sustainable. So, lace up your comfiest shoes, find your favorite path, and take the first step your future self is waiting.