Research has shown that walking at a brisk pace at least 150 minutes a week can help you:

• Think better, feel better and sleep better. 
• Reduce your risk of serious diseases like heart disease, stroke, diabetes and several types of cancer. 
• Improve your blood pressure, blood sugar and blood cholesterol levels.
• Increase your energy and stamina.
• Improve your mental and emotional well-being and reduce your risk of depression.
• Improve memory and reduce your risk of dementia.
• Boost bone strength and reduce your risk of osteoporosis.
• Prevent weight gain.

If 150 minutes sounds like a lot, remember that even short activity sessions can be added up over the week to reach this goal. And it’s easy to fit in a few minutes of walking several times a day. This could be 10 minutes of brisk walking after breakfast, lunch and dinner. 

https://www.heart.org/