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Walking can change your life. It may not be as intense as high-powered workouts, but walking is a surprisingly effective way to boost fitness and wellness. Research shows that walking just 10 minutes per day could extend your lifespan by 3 years. And, with the best walking gear, adding more steps to your routine becomes both easy and enjoyable.
Walking, like running, requires minimal equipment. According to Ani Oksayan, a personal trainer and vice president of fitness at Chuze Fitness, the key is to customize your walking essentials based on your specific needs, weather conditions, terrain and fitness goals. Prioritize items that enhance safety and comfort to ensure the best experience during your walks.
Dr. Soma Mandal, a women's health specialist at Summit Health, explains that walking is an excellent starting point for exercise, particularly if you're feeling overwhelmed or discouraged by the thought of more intense cardio workouts. It's simple, accessible and a great way to boost your cardiovascular health without the pressure. Plus, it sets a solid foundation for working your way up to more challenging exercises down the road.
Research shows walking is also great for your mental health. "Walking is known to boost mood and alleviate symptoms of anxiety and depression, largely due to the release of endorphins, which are natural mood lifters, during physical activity," Mandal explains. "It can also foster a sense of community and social interaction when done with others, further enhancing its psychological benefits," she adds.
Ready to step up your routine? We consulted experts and rounded up the best walking gear to help you hit your stride.
Best walking shoe
Material: 70% recycled polyester face fabric | Special features: Ventilated waterproof design
As a longtime runner, I've tested plenty of shoes over the years, and HOKA Clifton 9 GTX has been a consistent favorite for my easy runs and a must-have for walking and light hiking. There’s so much to love about them that I had difficulty finding downsides! For one, they fit true to size, even for wider feet, and they outlast many other shoes, going a couple hundred miles longer before the soles show signs of wear. For me, that durability justifies the higher price tag.
These cushioned shoes are also my go-to when traveling, providing optimal comfort when walking through airports and sitting on long flights. They’re also a top choice for nurses and other workers who spend long hours on their feet. I even sent a pair to my dad to help motivate him to get outside and walk more — and they did the trick.
The Clifton 9 comes in two models: Regular and GTX. While both are solid options, I prefer the GTX because of its waterproof GORE-TEX Invisible Fit technology, making it perfect for walking in rainy or unpredictable weather. It's also available in both men's and women's sizes — including half-sizes — making it easy to find your perfect fit.
The only real drawback? It's not available in wide sizes, so it might feel a bit snug for some. That said, this ultra-cushioned shoe is a versatile, year-round pick that offers great value for the price.
For more supportive kicks, check out our roundup of the best walking shoes, plus tips from podiatrists on what to look for.
Pros
- Fits true to size
- Breathable waterproof ventilation
- Good traction on slick surfaces
- Available in men's and women's sizes
Cons
- High price point
- Minimal color options
- Isn't available in wide sizes
Best walking socks
Material: 84% polyamide, 16% spandex | Special features: Air channels and ventilation zones for breathability and comfort
When it comes to a regular walking routine, comfortable socks are essential to prevent blisters and protect your feet. Plus, you'll likely want to keep your dressier socks safe from stretching, sweat and general wear and tear. That's where our pick for the best walking socks — CEP The Run No Show Socks 4.0 — comes in.
Many athletes recognize CEP for its knee-high compression socks aiding calf muscle recovery. These no-show compression socks are made with the same high-quality, moisture-wicking fabric, featuring air channels and ventilation zones for optimal breathability. They also offer added arch and heel support, making them especially beneficial for those who experience plantar fasciitis, providing extra protection and comfort.
A 5-star Amazon review sums up these socks well: "These are great compression socks. They don't slide down [and] they have just the right amount of support. I have washed them multiple times and they still look and feel brand new."
Pros
- Moisture-wicking to keep feet cool
- Protects against blisters
- Targeted compression protects arches
- Available in men's and women's sizes
- Multiple color options
Cons
- Higher price point
- Not widely available
Best water bottle
Material: Polyester, plastic | Special features: Insulation, phone pocket
Staying hydrated is essential, regardless of the weather or your activity level. The CamelBak Podium Quick Grip Chill is our favorite water bottle for walking thanks to its lightweight construction, built-in insulation and ergonomic design for a comfortable grip. Plus, it features a handy pocket for your phone or other small items, so you can leave the backpack or hip pack at home.
Perfect for running, spinning or any gym workout, it easily fits into bike or treadmill cup holders, making it a practical companion for various activities. In fact, after testing more than 100 different bottles, the CamelBak Podium came out on top as the best overall bottle to take to the gym.
"Great handheld," says one happy Amazon reviewer. "I’ve tried a lot of different handhelds on my runs, and this one is what I’ve been looking for. It’s the best one I’ve run with — not heavy, bulky or uncomfortable. Just the right size for longer runs, and the liquid stays relatively cold in the Texas summers."
Pros
- Insulated to keep water cold
- Zipper storage
- Lightweight
- Ergonomic design
Cons
- Bulky carrier
- Not dishwasher safe
Best sunglasses
Material: Plastic frames | Special features: Polarized, non-reflective lenses
Goodr's OG Sunglasses are a go-to for runners, walkers and sporty fashion enthusiasts — and it’s easy to see why. They’re lightweight and affordable. Plus, they're available in a huge array of vibrant colors and patterns, making them perfect for workouts, errands or an outdoor happy hour. Most importantly, they feature polarized, nonreflective lenses to reduce the glare of sunlight and protect your eyes from harmful UV rays while walking outside.
Having tried many pairs of Goodr's myself, I can say that the only downside is they scratch easily, so don't forget to store them in the protective pouch. However, at $30 for the most expensive pair, replacing them isn't a huge hit on your bank account.
Amazon customers love them too. One 5-star review says, "These are awesome! I love the polarization and the color. I have [them in] gray and teal. They come in a cute box and include a flamingo bag for storing. They are so comfortable and never hurt my ears. They are very lightweight but durable."
Looking for a higher-performance option? Roka Kona sunglasses aren't cheap — $225, to be exact — but they're a favorite amongst triathletes and marathon runners. Learn more about these specs, plus seven other options (including Goodr), in our roundup of the best sport sunglasses.
Pros
- Polarized, non-reflective lenses reduce glare
- Wide variety of colors and patterns
- Inexpensive
- Also good for everyday wear
- Protective pouch included
- Unisex design
Cons
- Only available in one size
- Scratches easily
Active ingredients: Avobenzone, homosalate, octisalate, octocrylene | Special features: Water-resistant, reef-safe, cruelty-free, sweat resistant (up to 80 minutes), multiple sizes
Before heading out on a walk — yes, even in the spring, fall or winter — be sure to slather on some sunscreen. Supergoop! Play Everyday SPF 50 is a broad-spectrum sunscreen that absorbs quickly and doesn't leave any white residue on your skin. It also lacks that classic sunscreen smell, making it an option I happily wear on both my face and body.
Hard to miss at the store thanks to its bright packaging, Supergoop is an excellent option for walks or runs thanks to its sweat-resistant formulation. We like it so much that we named it our best overall sunscreen pick and devoted a brand review to the company's full product lineup.
Supergoop! Play Everyday Lotion is a favorite of celebs like Drew Barrymore and has more than 7,000, 5-star reviews on Amazon. One happy reviewer says, "I have always used sunscreen but have dreaded putting it on. This sunscreen is light, refreshing and absorbs quickly. Pleasant fresh smell, too. I actually find excuses to reapply!"
Pros
- Lightweight and fast-absorbing
- Pleasant smell
- No white cast
- Sweat-resistant
- Protects against both UVA and UVB rays
- Works for many types of skin
Cons
- Texture may be too shiny for some
Material: Cordura, alloy steel | Special features: Adjustable bungee straps, reflective details, multiple sizes, three weight options
If you're looking to make your daily stroll more challenging, consider investing in a weighted vest. After testing 12 vests over the course of several months, the Hyperwear Hyper Vest Elite stood out as the best option for a variety of body types and experience levels.
Specifically, we liked that it comes preloaded with 10 pounds, so it's ready to go right out of the box. Its slip-on and zip-up design was also easy to use, even for beginners, and the adjustable bungee straps made it easy to find the right fit. While it isn't our favorite for running — we preferred a shorter vest — the Hyper Vest Elite is an excellent choice for walking or doing chores around the house.
One enthusiastic Amazon reviewer says the vest is expensive but "worth it in the long run," while another calls it "the perfect weighted vest." They add, "If you're looking for a high-quality, perfect-fitting, equally-weight-distribution vest, buy this one! I love it!"
Pros
- Pre-loaded with 10 pounds
- Convenient zip-up design
- Multiple sizes
- 15- and 20-pound vests available
Cons
- Expensive
- Zipper edging can be uncomfortable
Material: Mesh | Special features: Breathable mesh fabric, reflectors, storage bag, 1-year warranty
There's no getting around it: Reflective vests aren't particularly stylish. However, they're incredibly important for keeping you safe during evening or early morning walks when sunlight is limited. For an affordable, no-frills option, we like the Freemove Reflective Vest, which is lightweight and can be worn over your shirt or coat.
In addition to its florescent yellow color, the vest also features strategically placed reflectors for added visibility. While there are fancier, high-tech options available, for a straightforward vest that can easily be stashed in a backpack or large pocket, it's hard to beat this option from Freemove — and reviewers seem to agree.
One 5-star Amazon reviewer says, "This vest won't win any fashion awards, but it does the job at a great price. I ordered it because I walk along busy roads where the shoulders are sometimes narrow, and I was concerned about visibility. The garish yellow is pretty much impossible for drivers to miss! It comes with a zipper pocket that holds keys, phone,and Kleenex nicely, and the velcro tabs enable it to fit over a t-shirt or medium-weight coat in winter. I've worn the vest regularly for two years, and it's held up well. The velcro tends to catch on the mesh fabric, but that's a small annoyance compared to the overall benefits."
Love walking at night? Check out this list of essential reflective gear.
Pros
- Lightweight
- Affordable
- Fits a variety of body sizes
Cons
- May be too short or small for some
Material: Polyester, silicone | Special features: Touchscreen-compatible thumb and index fingers, odor-resistant, sweat-wicking, unisex sizing
There's nothing worse than turning around early because of cold, aching hands. Ideal for runners and walkers alike, New Balance Lightweight Gloves are our favorite option for cooler days when you don't need heavy-duty snow gloves.
These unisex gloves come in four sizes and feature New Balance Dry, Heat and Fresh technologies to wick away and keep odor at bay. The 3D Stretch Fabric provides a snug fit, while the touchscreen-compatible thumb and index fingers allow you to stay connected without exposing your skin to the elements.
The gloves are also washer- and dryer-safe, making them a breeze to clean, and come in multiple colors, including a reflective yellow, to suit your aesthetic. One reviewer calls them the "perfect lightweight gloves," adding, "Great, comfortable lightweight gloves. Touchscreen finger tips work great, unlike some others I have."
Pros
- Comfortable and lightweight
- Touchscreen-compatible
- Easy to clean
- Good for cool weather
Cons
- May not be warm enough for some
Material: Alloy steel | Special features: Integrated wheel, remote control, LED display
Whether due to inclement weather, time constraints or safety concerns, walking pads are an excellent way to log miles without leaving your house. After testing multiple options, the Yemsd Walking Pad 3-in-1 Portable Under Desk Treadmill was the sturdiest. Featuring a steel frame and 8-point shock absorption system, it's designed to provide a durable and comfortable walking experience for users up to 330 pounds.
The Yemsd walking pad also stood out for easy transport thanks to its built-in wheels and lightweight construction. Plus, it's one of the more affordable options, priced just under $150.
The biggest drawbacks are the 5-foot power cord, which could restrict placement, and the relatively low top speed. However, if you have an outlet nearby and plan on using the pad for walking, not running, it's hard to beat the overall value it provides. For more options, check out our complete list of the best walking pads.
Pros
- Weight capacity of up to 330 lbs.
- Most lightweight option we tested
- Relatively affordable
- Compact and quiet
Cons
- Isn't fast enough for running
- Short power cord
Best walking clothes
While you could technically walk in everyday clothing, you'll feel more comfortable in activewear or even "athleisure" clothing, especially if you're incorporating power-walking or increasing the intensity. Plus, fitness-focused clothing can inspire you to stick with your new habit. When shopping for activewear, it's important to choose materials that are easy to clean and designed to help wick away sweat. You'll also want to factor in weather and temperature. For example, during the summer, lightweight, breathable materials are your best bet, while colder months require more coverage with moisture-wicking materials to keep you warm and dry.
Here are some of our favorite shorts, shirts and tights to get you started.
Material: 87% polyester, 13% spandex | Special features: Sweat-wicking materials, side and rear zip pockets, built-in liner
For warmer weather, I recommend Oiselle OG Distance Shorts. These shorts are my long-time favorite for running, but they also work great for long walks or trips to the beach. They feature a relaxed fit, interior drawcord and a low-mid rise that's both comfortable and flattering. Plus, they're impressively durable and feature two sip pockets for stashing your keys or chapstick.
Material: Recycled polyester | Special features: Compression liner, multiple pockets, moisture-wicking, odor protection
After putting dozens of running shorts to the test, Roark Bommer 2.0 7" Shorts came out on top of Men's Journal's list with the tester calling them the best boxer-brief lined shorts out there. The shorts feature an impressive combination of versatility, comfort and features, including multiple pockets and an antimicrobial construction. Featuring a lightweight, four-way stretch design and water-resistant finish, these shorts are ideal for wherever the day may take you, from a casual morning stroll to a heart-pounding hike.
Material: 100% alpaca wool | Special features: UV protection, odor-resistant, sweat-wicking, breathable
As someone who loves cold-weather running but struggles to walk in the chill, investing in a few cozier pieces makes getting outside more enticing. While they aren't cheap, Arms of Andes' Alpaca Wool Leggings are worth every penny. They're soft and durable with semi-hollow fibers that allow for a lightweight feel without sacrificing insulation. The leggings are available in midweight, lightweight and ultralight constructions to suit varying climates and preferences.
Material: 68% recycled nylon, 15% polyester, 17% spandex | Special features: Odor control technology, multiple pockets, reflective details
These lightweight, insulated tights are a must-have for walking or running in cold weather. Patagonia Men's Peak Mission Tights are designed to keep your legs warm and dry on cold weather days with a soft brushed terry interior and moisture-wicking design. The tights include a drawcord for an adjustable fit and come in a wide range of sizes, from XS to XXL.
Material: 88% polyester, 12% spandex | Special features: Wide range of sizes from XXS–3XL, Dri-Fit technology, three support options (high, medium and light)
For a high-quality sports bra with some support, we recommend the Nike Swoosh, which offers just enough support for low-impact activities like walking. One tester says, "I hate wearing sports bras. Nikes are the only ones that don't feel like they're digging into my skin." Besides comfort, we like this bra for its multiple size options, Dri-Fit technology and multiple support options. For more styles and fits, check out our full list of the best sports bras.
Material: 92% recycled polyester, 8% elastane | Special features: Active fit, reflective details, sweat-wicking, available in sizes XXS–XXL
For a breathable, lightweight and loose-fitting tank top, the Saucony Stopwatch Singlet is an excellent choice. The tank features a racerback, active fit design and a four-way stretch for optimal comfort whether you're hitting the pavement or logging steps on the treadmill. While not a replacement for other reflective gear, we appreciate the small reflective details for added visibility.
Material: 100% merino wool | Special features: Odor-resistant material, offset shoulder seams for minimal friction, available in sizes S–XXXL
If you're going to buy one shirt for walking, make it the Icebreaker Merino 150 Tech Lite T-Shirt. Available in a variety of sizes and colors, this soft, breathable shirt is made from 100% merino wool, which is naturally odor-resistant and known for its thermoregulating abilities. Just make sure to follow care instructions — merino wool isn't as durable as other fabrics, so it's important to wash and dry it properly for longer-lasting use.
Material: 87% polyester, 11% spandex | Special features: Thumb holes, relaxed fit, available in sizes 2–26
Soft, warm and incredibly durable, Osielle Lux Long Sleeve is my go-to shirt for running, walking or running errands in the winter and shoulder seasons. This shirt is not only built to last, but it's probably the softest and warmest layer I've ever tested. When worn on a brisk walk, it often doesn't require anything more than a vest or light jacket on top. Plus, unlike many other shirts, it gets softer the more you wear and wash it.
Material: 50% merino wool, 41% 37.5 nylon, 9% nylon | Special features: 37.5 Technology for thermoregulation, odor-resistant, moisture-wicking, thumbholes, available in sizes XS–XXL
The Tracksmith Harrier Long Sleeve is our favorite option when you need added coverage but don't want to worry about layering. Made from a patented 37.5 Technology and a blend of merino wool and nylon, the shirt is designed to be both breathable and warming, keeping you dry and comfortable on your walk.
Types of walking gear
Keep it simple: less is more. You don’t need much gear to establish a regular walking routine. Here are some essentials to consider when starting out:
Foot protection
Comfortable shoes and socks should be your top priority when committing walking more. Choose athletic or running shoes paired with sweat-wicking socks to prevent blisters. "Feeling good in your shoes can also increase motivation to stick with a regular walking routine, which is beneficial for cardiovascular health, weight management and overall well-being," says Dr. Mandal.
She adds that proper footwear keeps feet comfortable and promotes correct posture and alignment, reducing strain on the back, hips and knees. This is particularly crucial for musculoskeletal health as you age. Furthermore, suitable footwear with solid traction is crucial to prevent slips and falls in wet or icy conditions.
Clothing
You don’t have to splurge, but choosing activewear made from dry-fit or sweat-wicking fabrics will make your walks much more comfortable. "Wearing the right clothing helps maintain your body temperature, which is crucial for preventing hypothermia in cold weather or heat-related illnesses in hot conditions," Dr. Mandal explains. In winter, layering with thermal clothing traps heat, while breathable fabrics in summer promote airflow.
Sun protection
When you're walking outdoors, you may spend more time exposed to the sun compared to faster activities like running or cycling, making sun protection even more important. Apply sunscreen to any exposed skin, and consider wearing a hat and sunglasses to protect your face.
"In warmer weather, wearing light, long-sleeved clothing and using sunscreen can protect against sunburn and long-term skin damage from UV rays," says Dr. Mandal.
Hydration
Staying hydrated is essential if you're walking for an hour or more, especially in the heat. Bring a lightweight water bottle if there are no water fountains along your route. You might even add electrolyte powder for an extra boost.
Walking aids
Although not necessary, using an app to track your progress can be a great motivator if you enjoy seeing visuals and statistics. Apps like Strava are excellent for monitoring your steps and distance, providing a clear picture of your progress over time. If you’re looking for something more interactive, apps like Peloton and iFit offer walking courses and even live classes, allowing you to join a community of fitness enthusiasts and stay engaged with your routine. These tools can add an extra layer of accountability and fun to your walks.
Bags and backpacks
For longer walks, a small backpack or fanny pack can be helpful for carrying your phone, water and other essentials, keeping your hands free. However, if carrying extra gear feels more of a hassle than a help, it's unnecessary, especially if your essentials can fit in your pockets.
Factors to consider when purchasing walking gear
When you're starting your walking routine, keep it simple. Walking is meant to be an easy, inexpensive activity, and you don’t need to complicate it with fancy gear or gadgets. Focus on getting the most value for your money, prioritizing quality, functionality, durability and portability. Most importantly, make practicality your guide. Ask yourself if an item is something you'll genuinely need and use during your walks. Will it motivate you to get out the door or become another burden?
When selecting walking gear, Oksayan recommends tailoring your choices to your environment, fitness goals and the length of your walk. "Access to items that make your walk safer and more comfortable will allow you to have a more pleasant and effective experience."
How we chose the best walking gear
As a health and wellness journalist with experience as a USATF Level 1-certified run coach who regularly walks and runs, I selected these products based on my own testing and what's worked best for me. I firmly believe that simplicity is key to enjoying and sticking with any activity, which is why this list is intentionally brief. The more gear you require, the easier it is to get overwhelmed or forget something, potentially skipping your walk altogether!
For additional insight, I consulted two experts — internal medicine physician Dr. Soma Mandal and certified personal trainer Ani Oksayan — who provided valuable perspectives on the health benefits of regular walking as part of an exercise routine.
FAQs
What should I wear when walking in different weather conditions?
Comfort should be a priority when walking for an extended period. "Appropriate clothing will both improve comfort and prevent illness and injury, allowing a safe and effective walk," Oksayan says.
In cold weather, layering is the best way to stay warm and protected. Oksayan recommends starting with moisture-wicking base layers to keep sweat off your skin, followed by insulating mid-layers and a weather-resistant outer layer to trap body heat.
"Warm socks, gloves and hats are essential to prevent heat loss from your extremities," she adds. For snowy or icy conditions, wear footwear with good traction, such as insulated, waterproof boots, to prevent slips, falls or sprains. "Wearing warm socks, gloves and hats can also be important in cold weather to prevent heat loss from your extremities," she says. "When planning for cold weather that includes snowy or icy conditions, proper footwear with traction is necessary to avoid slips, falls or sprains, so consider investing in insulated, waterproof boots with a good tread that will help maintain traction and prevent injury."
In warmer weather, avoid heat-related illnesses like heat exhaustion or heat stroke by wearing lightweight, breathable clothing with moisture-wicking properties to keep you cool and dry.
If you're walking in the rain, waterproof clothing is a must — think jacket, hat and shoes — to keep you dry and prevent chafing or hypothermia. For windy conditions, wear windproof jackets and pants to protect yourself from cooler temperatures while adding insulated layers for warmth.
UV exposure is a concern in cool and warm weather, so always protect your skin with long-sleeved shirts, broad-brimmed hats and sunscreen. Lastly, reflective clothing is essential for those walking in low-light conditions — early mornings, evenings or overcast days. "Reflective clothing can help make you more visible to cars and can help prevent accidents," Oksayan says.
What should I look for in a pair of walking shoes?
Choosing the right pair of walking shoes can make a significant difference in comfort, performance, injury prevention and posture, according to Oksayan.
"When your feet are comfortable, you are able to walk further and for a longer period of time, improving the overall effectiveness of your routine and keeping you on track to achieve your fitness goals," Oksayan says. "When considering comfort, look for shoes with good cushioning for shock absorption and arch support and a fit that is snug but not tight. The right shoe for walking should be flexible, bending where your foot naturally flexes and stable to keep your feet aligned." Oksayan adds that the right walking shoe reduces strain, preventing issues like shin splints, joint pain or plantar fasciitis, and skin irritations like blisters or calluses.
Oksayan recommends trying on shoes in the afternoon or evening when feet are naturally larger. Wear the same socks you'll use for walking regularly to ensure the best fit.
Do I really need special walking socks?
You can walk in your regular or dress socks, but investing in a few pairs of sweat-wicking socks can make a big difference to your walks. They help prevent blisters, especially if you're prone to them, and they’ll keep your other socks in good condition for their intended use.
Are trekking poles necessary?
According to Oksayan, trekking poles can help with stability and balance, especially when needed. However, unless you're hiking on rugged terrain, they aren’t essential for everyday walks on sidewalks or streets.
Meet our experts
Soma Mandal, MD, a board-certified internist and women's health specialist at Summit Health in New Providence, N.J.
Ani Oksayan, a certified personal trainer and vice president of fitness at Chuze Fitness in Carlsbad, Calif.
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
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