Walk: Rediscover the Most Natural Way to Boost Your Health and Longevity—One Step at a Time

by Courtney Conley, Milica McDowell

Discover the new rules of walking to increase your health, longevity, and overall wellbeing--from two go-to experts.

Did you know… Your risk of falls and overall longevity can be measured by your foot health Your walking speed can predict your overall health status and risk of early death Increasing your walking cadence has been shown to help reduce knee, hip, and lower back pain; The number of daily optimal steps is not 10,000 (spoiler it’s fewer!)
What James Nestor did for breathing, Christopher McDougall and Mark Cucuzzella did for running, and Kelly and Juliet Starrett have done for mobility, founder of Gait Happens Dr. Courtney Conley and Dr. Milica McDowell do for walking. Walking is as important to our health and longevity as sleep and proper breathing; it is the 6th vital sign. And yet we’ve almost engineered it out of our lives. Walk is an expert-driven, science-backed guide that not only underscores the power of movement to just about every aspect of our life, it restores walking to its rightful spot as one of the key pillars of health.
 
With the most up-to-date research, self-assessments, tips on choosing the best shoes for foot health, as well as easy movement snacks to help with low back pain and foot pain, and customizable programs to develop or enhance your own fitness, Walk is *the* definitive guide to optimizing wellness.

Genres: Nonfiction, Health

323 pages, Kindle Edition

Published May 5, 2026

Reviews

[Krissi · Rating 5 out of 5]

Thank you to Netgalley, the publisher, and the author for providing an ALC in exchange for an honest review.

An interesting book on the health and mental benefits of walking more. It doesn't matter if you are already an active person or someone brand new to using walking as a way to become more physically active, this book has something everyone can do and everyone can learn something new from. I particularly found it interesting about the different kinds of shoes and the benefits of using minimalist shoes for foot arch and gait as opposed to the comfy cushioned shoes we have been told for years are better for us. They even have walking plans at the end depending on your current level of activity to help boost your walking. The narration was good and keeps you engaged as well. If this interests you give it a read or listen and you won't be disappointed!

[Kristina Pauls (ARC Reviewer) · Rating 5 out of 5]

Walk: Rediscover the Most Natural Way to Move, Heal, and Live Longer by Courtney Conley and Milica McDowell was actually harder to review than I expected.

In a world where it constantly feels like you need the newest workout program or to be at the latest fitness class, this book is a reminder that something as simple as walking isn’t “just walking.” It can genuinely impact your health, longevity, and overall well-being in ways most of us overlook.

What I appreciated is that this isn’t just general advice. It’s backed by research and explains things in a way that actually makes sense—like how walking speed, cadence, and even foot health all play a role in your long-term health.

There were also a lot of practical takeaways. Things like how many steps you actually need (which surprised me), how to walk more effectively, and small changes you can realistically incorporate into your day.

It really shifts your perspective from thinking of walking as something basic to realizing it’s one of the most important things you can do for your body.

This is one I’ll come back to and actually apply.

PUBLISH DATE: May 5, 2026
BOOK TITLE: WALK (Rediscover the Most Natural Way to Boost Your Health and Longevity—One Step at a Time)
AUTHOR: Courtney Conley; Milica McDowell
PUBLISHER: Grand Central Publishing | Balance
FORMAT: EBOOK
PAGES: 352
I received a complimentary digital ARC [Advanced Readers Copy] of this book via NetGalley. Thank you to the Publisher and the Author for the opportunity to read and review this title prior to publication. As always, the opinions expressed in this review are my own.

[Wendy · Rating 4 out of 5]

I would like to thank NetGalley, Hachette Audio, and authors Courtney Conley and Milica McDowell for allowing me the opportunity to review the advanced audiobook edition of Walk.

This was an extremely informative and insightful listen that taught me far more about walking than I ever realized there was to know. The authors clearly have a deep understanding of movement, longevity, biomechanics, and overall health, and they present the information in a way that is approachable and engaging for everyday readers. The book provides a strong foundation for understanding why walking is one of the most important things we can do for our bodies and minds.

I especially appreciated how the authors explained the science behind walking and the impact it has on long-term health and wellness. There was a great balance between research-based information and practical advice, and I found myself thinking differently about movement throughout my day.

One area where I wished the book went further was in discussing how to realistically implement 45 minutes of walking into a life that is already packed from morning until night. Many people work long hours in office settings or spend much of their day seated, and I would have appreciated more practical suggestions for fitting movement into demanding schedules or incorporating steps into the workday in realistic ways.

I also believe this title may work even better in physical book format rather than audiobook format. Because the content discusses body mechanics, posture, foot positioning, and movement patterns, I think some of the information would be easier to absorb alongside charts, visuals, and photographs. At times, certain explanations felt like they may lose a little clarity in audio-only form. That said, the narration itself was very well done and kept the material engaging and easy to follow.

Overall, this is a highly educational and worthwhile read for anyone interested in improving their health, mobility, and longevity. It offers excellent foundational knowledge about walking and movement, and despite a few areas where I wanted more practical application, I still found it incredibly valuable and informative. ⭐⭐⭐⭐

[Kimberly · Rating 5 out of 5]

This weight training only girl hit the treadmill 3 times this week! Love the body mechanics tips and the movement snacks!

[Heidi · Rating 5 out of 5]

An engaging book written in a non technical format that discusses how walking is much more than just a passive activity. It is a powerful foundation for health. I found it very easy to read, the format was refreshing and within each subject chapter they discussed exercises and had break periods called “Movement Snacks.” This was an awesome tool that was inspiring with a “learn as you go” style using practice exercises and conducting self assessments. The authors provided information from real world studies and interesting real life stories to make the subject matter approachable and interesting.

The exercises and programs provided are adaptable and designed for real people, they are meant to be tailored to each persons individual needs. This book is not just about physical health but it also highlights the emotional and social benefits of walking, of embracing a “use it or lose it” mindset. The authors extensive knowledge, resources and studies provided credibility, inspiration and motivation. It is refreshing to read that many of the old concepts are being re-evaluated in light of new ideas. The theme of the book is about walking, but it does not diminish the importance of other fitness activities, it is focused on walking that should be part of everyone’s core routine as we all strive for a healthy lifestyle.

The activity goals, exercises, resources and so much more are culminated at the end of the book. I loved this section, a reader can quickly go to the section needed without having to search the whole book.

I highly recommend this book to read whether you are a non walker or already a motivated walker. You will find plenty of great information if you are looking to start a program and just need a simple path. For those who are interested in enhancing your already robust walking program, there is a tremendous amount of valuable information in this “out of the box” book to enhance your individual goals. I received this book for free and voluntarily reviewed.

[Melinda · Rating 5 out of 5]

I thoroughly enjoyed this book. I like to alternate between reading a fiction book or something fun in with autobiographies and then like self-help or self improvement books and that’s what this was for me. I thought it would be very clinical, but there were so many practical ways to add walking into your daily life and all of the benefits you can reap from a simple 5 minute gentle walk a day. I was astounded at the statistics that were included in this book. I believe they said just walking 10 to 15 minutes a day can increase your lifespan by 7% and they said with a 20 minute walk you can ward off 13 different types of cancers or something wild like that. These were my takeaways from this book, but there is so much more I want to add into my daily life…

Walk backwards to help knee pain

Gentle walk even when in pain to decrease inflammation and prevent muscle atrophy

Use toe spacers if you wear heels. You want toe spread for a balanced body.

No shoes help body correct and strengthens muscles. Cushy shoes do work for you so muscles dont get stronger.

Walking 10-20 min a day decreases chance of disease and increases lifespan 7%

Walking improves heart health, social relationships, & sleep.

Best shoes have wide toe box and flexible bottoms.

Single leg calf raise - life body weight up with one foot/leg. Easy foot strengthening exercise.

I am very glad I read it and I’ve shared a lot of of what I’ve read with my 70 something year-old mother and 90 something-year-old grandmother because I feel like there are a lot of alternate ways to look at movement even while dealing with joint pain that many people don’t consider when a lot of doctors are pushing surgery and medication’s. There are other options out there to try.

[Lauren Larry · Rating 5 out of 5]

Thank you to NetGalley for the ARC in exchange for an honest review.
I approached this as a personal trainer (NASM), ultramarathoner, and walker. I love walking. It's something people don't do enough of.
This book is a fairly quick read with a lot of tools for people that are looking to add more walking to their lifestyle. Even a seasoned marathoner like myself might enjoy this book.
Walking is so overlooked when it comes to recommendations that are simple and that work. The author could have cited a few more studies in my opinion. I think this is especially helpful for people like myself that enjoy reading studies and getting into the nitty gritty of the science.
This book talks about the calming benefits of walking. While working on my first master's, walking was how I handled issues with my thesis. If I was feeling overwhelmed, I knew a quick walk would work wonders for my mood.
Among all of the books about walking I have read, this is a standout. It delivers information, accessibility, and a humility that most fitness books don't offer.
The resource section is the crown jewel of this book. It gives the reader everything they need to know to get started.
I would definitely recommend this book to my clients as a must read if they are looking to get into walking as a type of fitness.

[Sadie Steffens · Rating 3 out of 5]

I picked up this book expecting a bit of validation for my daily lunch walks - maybe a pat on the back and a few tips to boost my step count. What I got instead was a surprisingly rich and wide-ranging exploration of walking that went beyond my expectations.

The authors weaves together evolutionary insights about how humans developed to walk, along with compelling evidence on walking’s role in longevity and disease prevention. The book also offers practical, step-by-step plans to help readers increase their daily walking, no matter their starting fitness level. I also appreciated the breadth of information, from stretching and strengthening exercises designed to support foot and ankle health, to guidance on choosing appropriate footwear. Everything is presented in an approachable, encouraging way that makes it feel achievable rather than overwhelming.

What stands out most is how inclusive the message is: you don’t need to overhaul your life to benefit. Even small increases in walking can make a meaningful difference, and this book makes that clear. Whether you’re already a regular walker or just getting started, there’s something here for you.

Thanks to NetGalley for an advance reader copy in exchange for a review.

[Kuu · Rating 4 out of 5]

Thank you to NetGalley and the publisher for this ALC.

This book was an interesting exploration of the importance of walking in our everyday lives, based on a breadth of studies and evidence to show the various health benefits walking can have for your health. While a lot of it wasn't new information for me per se, I still really appreciate how it was all collected in an accessible way in this book, complete with exercises to do and advice on how to start incorporating more walking into your daily life.

The authors also include an awareness of disability and that not everyone is able to walk, and while the exercises they suggest are very much assuming that people are able to move their bodies in certain ways, I don't think it would have been possible for them to include every single possible limitation and provide alternative exercises, so while it is a bit of a shame, I understand why.

This book's strongest point is definitely how rooted in science it is, how it takes its information from actual scientific studies, because yeah, we all know walking is good and we should be walking more, I don't need a book to tell me that. This book provides more tangible information, as well as advice, making it more than just the standard "let's walk more!" kind of book.

[Alison McIntyre · Rating 4 out of 5]

You might think that a whole book about walking is a bit over the top but this book works. I also was able to listen to the audio version - while walking.

Obviously I didn't walk the whole time this book was playing though. "Too much of a good thing is no longer a good thing."

I love how everything an be directed back to 'just go for a walk'. Bad mood? Walk? Anxious? Walk. Need exercise? Walk.

Did you know that walking only 3,500 steps a day reduced your Alzheimer's risk? The author also debunks the 10,000 steps per day myth.

The sweet spot is 9,500 with strength training a few times a week. This is also the second book which mentions walking with a weighted vest so now I feel like less of a weirdo walking around my neighbourhood after hearing that.

I'm so glad they included a whole section on footwear as someone who got hereditary bad feet. And it's both extremes of footwear. Don't wear the overly padded and technical shoes either.

I think I need to buy a heavier weighted vest...

Thank you to NetGalley for letting me read this one early.

[Natalie · Rating 3 out of 5]

Vitamin W, or walking, is the answer. This book makes the case that for anyone who is able, walking is the best prescription for most maladies. They bust the myth of 10,000 steps and even offer walking plans for different levels of abilities. Shoes, weights, and heart rate zones are discussed, but mostly the authors reiterate that walking is an accessible form of exercise for anyone. Each chapter ends with a movement snack, or a suggestion of ways to incorporate more movement into your day. The narrator of the audiobook is great, but this book may be better read instead of listened to. A pdf of images is often referred to and the walking plans are likely easier to refer to as written plans as opposed to read aloud. Although, listening to this while on a walk feels appropriate.

I voluntarily read and reviewed an advanced audiobook copy of this title from NetGalley. All thoughts and opinions are my own.

[Maddie · Rating 5 out of 5]

I love to go on walks and hikes, and now I love it even more knowing the science behind it!!

This book was super informative in learning about your feet, your gate, what is considered proper footwear, and how to get the most out of your walks!

My favorite part of the book were the movement snacks at the end of each chapter. Just like we need a little extra food to get us through an afternoon slump, our bodies need a little extra movement when we’ve been still for too long to keep us feeling our best. If I remember right, I think all of them can even be done at your desk while at work!

Walking is such a foundational movement and this book has motivated me to recognize its importance and keep it a non-negotiable habit in my life!

Thank you to NetGalley for a free a book an exchange for my honest opinion!

[Diane Hernandez · Rating 5 out of 5]

You don’t need a tailored diet plan or expensive health shots to improve your longevity. You just need to take a Walk.

This book shows how simply walking can improve your health, reduce your arthritic pain, and cause you to live longer. Exercise myths such as the old 10,000 steps a day goal are shattered in this well-researched book. Practical incremental steps to improved wellness are included.

The format is written in language you can understand. It includes self-tests and quick “movement snacks”. It is like having the best physical therapist at your side as you upgrade your health in the most inexpensive way possible.

Walk is the simplest way to begin your health improvement journey. Don’t miss this informative and compelling read. 5 stars!

Thanks to NetGalley and Balance for providing me with an advanced review copy.

[Suzan · Rating 5 out of 5]

I am an avid walker. Yet, I learned so much from this book. Yes, some of the information I already knew, but it is always good to be reminded. I found the information on shoes very interesting. I have always been a big barefoot person, and now I have a good reason for it. I also love that at the end of each chapter, they added movement snacks. This is just a great added movement that anyone can do, and most can be done from a desk chair.
I started out reading this book like a novel, but soon realized I would retain more if I read a chapter or two a night and tried putting into practice what I was learning. I know I will be referring back to many parts of this book.
Thank you to Netgalley and Grand Central Publishing for the ARC. This review is my personal, honest review.

[Maggie · Rating 5 out of 5]

Walk is an easily consumed plethora of positive information about the importance of walking for long term health and overall mental and physical function. It covers the intricacies of foot health, and more importantly, small steps (“snacks”) towards optimizing their function. It debunks the current popularity of thickly cushioned, high-heeled footwear with common sense and science. I felt empowered by the very simple and practical steps outlined to move towards more vital feet. I greatly appreciated that this was written in a manner that welcomed change via teaching facts rather than shaming its audience.
Overall, I learned a lot, and have already implemented many of the recommended “movement snacks”…and felt results!!! I’m excited to keep going.

[George McDowell · Rating 5 out of 5]

A must read for anyone, and I mean anyone, looking for better health and wellness in their life. The authors of this book have presented a prescription for you to achieve something you might not think possible by simply walking. It’s what we have all done every day of our lives starting with the first baby steps we took as infants, which brought everyone in the living room to their feet. The prescription for Vitamin W (walking), provided within the pages, is straightforward and composed to allow the reader to fully understand why walking is so beneficial to your body and mind. So, get ready to take a walk through the book with Milica and Courtney then lace em’ up and start walking.

[Jen Perez · Rating 5 out of 5]

This book is so incredibly well rounded! It brings together approachable science and real life tear jerker stories. It's written with witty analogies, simple but profound concepts, and even movement snacks to help you move along the way.

This book takes you through a journey of why walking is so important for our physical and mental health. It helps you find your baseline of overall fitness and foot health. It discusses footwear that can help you along the way. It gives you the tools to realistically start implementing walking into an already filled-to-the-brim life.

Grab your walking shoes, it's going to be a fun ride!

[Savvy_ · Rating 5 out of 5]

Authors Courtney Conley and Milica McDowell give a walking wake up call in this inspiring and easy-to-understand book. They pull you in from the very beginning with their personal stories of why walking is so important to them. They continue by providing scientific evidence and helpful strategies to begin, or continue, your own walking journey safely. I especially enjoyed the “movement snacks” as ways to start new healthy habits.

I am grateful to Balance publishers and NetGalley for the opportunity to read and review this helpful book!

[Kathleen McDowell · Rating 5 out of 5]

This book will change people’s lives. It outlines
how walking has the ability to transform the
simplest form of exercise into better health for the
individual willing to use the ‘medicine’ prescribed
within the book’s pages. It is an easy read and based
on research and clinical studies. The best part, you
do not need a prescription! The book will be all you
need to begin your journey to better health.

[Ymbear · Rating 5 out of 5]

This is an amazing book for both beginner walkers and more advanced as well. I’m a big runner (albeit slow) and I thought it might be boring for me, but I learned so much. And now after listening to all of the benefits of walking, I’m walking even more than ever. So much great information about footwear, benefits of walking, and so so so much more! I’m going to recommend this book to all my friends (and I never say that!)

Thank you NetGalley and to the publisher for the ARC!

[kellymross · Rating 5 out of 5]

I love walking, so this book was right up my alley! It is SO comprehensive (honestly, almost too comprehensive at times). If you have any interest in shoes, feet, or obviously walking, this is a great read for you. It’s well-written, deeply researched, and packed with info.

Thanks to NetGalley for the early copy!

[Literary Redhead · Rating 5 out of 5]

A terrific resource for avid walkers like me or anyone who wants to start walking for exercise and to boost health. Highly recommended!

[Mark Perez · Rating 5 out of 5]

Amazing book!

[Monica Gilfillan · Rating 5 out of 5]

I found this book in incredibly helpful. I’m establishing new patterns and feeling very strong.

[Craig Carignan · Rating 5 out of 5]

Excellent book, but I am an avid walker.

[Kristina Pauls (ARC Reviewer)]

PUBLISH DATE: May 5, 2026
BOOK TITLE: WALK (Rediscover the Most Natural Way to Boost Your Health and Longevity—One Step at a Time)
AUTHOR: Courtney Conley; Milica McDowell
PUBLISHER: Grand Central Publishing | Balance
FORMAT: ebook
PAGES: 352
I received a complimentary digital ARC [Advanced Readers Copy] of this book via NetGalley. Thank you to the Publisher and the Author for the opportunity to read and review this title prior to publication. As always, the opinions expressed in this review are my own.