Before doing any type of exercise or walking program please check with your Doctor. The Surgeon General’s Report on Physical Activity and Health noted  benefits of exercise as follows, Decrease Cardiac Risk, Blood Pressure Control, Anxiety & Depression  *See Doctor if feeling depressed.* Start improving your heart health in as little as 10 minutes per  day.

Walking at least half an hour, six days a week, can cut mortality rates from heart disease in half.– Cooper Institute for Aerobics

Cardiovascular disease is a serious health threat. Nearly 5 million Americans suffer from it. One of the safest and most effective ways to
improve your cardiovascular fitness is by walking.

Benefits of  Exercise

1.   Exercise controls weight: Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories.
2.  Exercise combats health conditions and diseases: Concerned about heart disease? Dreaming to prevent high blood pressure? Whatever is your current weight, Physical activity boosts high-density lipo-protein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This keeps your blood flowing smoothly, and this decreases your risk of cardiovascular diseases. Regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, and certain types of cancer.
3.  Exercise improves mood:  exercise help to relief stress and give an emotional lift. Working out at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. Exercise can boost your confidence and improve your self-esteem, and may even make you feel better about your appearance and yourself when you exercise often.
4.  Exercise boosts energy:  Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. Whenever your heart and lungs work more efficiently, you have more energy to go about your daily chores.
5.  Exercise promotes better sleep:  Are you struggling to fall asleep ? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just Do not exercise too close to bedtime, or you may be too energized to fall asleep.
6.  Exercise puts the spark back into your sex life
7.  Exercise can be fun: Exercise and physical activity can be a fun way to spend some time with friends or family. It helps you  to unwind, enjoy the outdoors or simply engage in activities that make you happy.Physical activity can also help you connect with family or friends in a fun social setting.

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. The  goal is to aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goal.

Source: 1998-2012 Mayo Foundation for Medical Education and Research (MFMER)  Disclaimer