SEATTLE, March 26, 2026— As stress and sedentary time rise, the American Heart Association encourages Washingtonians to take a walk on National Walking Day, April 1, to support their heart and brain health.
Less than one in two adults and one in five children in the U.S. get the recommended amount of physical activity needed for heart health, according to the American Heart Association’s 2025 Heart & Stroke Statistical Update. For adults, that recommendation is at least 150 minutes per week of moderate-intensity aerobic activity, which translates to 30 minutes per day, five days a week. For school-aged children, the recommendation is at least 60 minutes per day of moderate- to vigorous-intensity physical activity, mostly aerobic.
Participating in National Walking Day is a way to start or continue a physical activity routine and reach fitness targets.
Here are three ideas to commemorate National Walking Day:
- Walking is better together. Turn your walk into a social moment by inviting friends, family, coworkers or your pet to join you. Having a walking buddy not only boosts motivation, but it also supports the wellbeing of everyone involved.
- Fit movement into your day. You don’t need a long block of time to get moving. Stand up and move around during a phone call. Take a quick loop around the office or house before your next task. Every step counts.
- Adapt and keep moving. Don’t let spring weather derail your plans. If April showers roll in, head to a mall, community center or other covered space to walk.
Walking is one of the easiest and most accessible ways to stay active. Research shows it lowers the risk of cardiovascular disease and supports mental well-being:
- A study recently published in the British Journal of Sports Medicine found engaging in at least 75 minutes per week of moderate-intensity exercise, including brisk walking, lowers the risk of cardiovascular disease by 17%.
- Research recently published in the journal JAMA Network Open found adults who walked at least 5,000 steps a day had fewer symptoms of depression than those who did not.
National Walking Day is also a great time to commit to movement by registering for a Washington Heart and Stroke Walk event this fall in Seattle, Spokane or Tacoma. Sign up to walk and support the American Heart Association at WashingtonHeartWalk.org. The Washington Heart and Stroke Walk is locally sponsored by MultiCare Health System, Providence Health Plan and Delta Dental of Washington. For information about getting active and staying healthy, visit the American Heart Association’s Healthy for Good™ initiative at heart.org/movemore.
Additional Resources:
- Multimedia is available on the right side of this release
- Fight Stress With Healthy Habits (Infographic)
- Fit in Walking Morning, Noon or Night
- How Much Physical Activity Do You Need (Infographic)
- Read in Spanish
About the American Heart Association
The American Heart Association is a relentless force for a world of longer, healthier lives. Dedicated to ensuring equitable health in all communities, the organization has been a leading source of health information for more than one hundred years. Supported by more than 35 million volunteers globally, we fund groundbreaking research, advocate for the public’s health, and provide critical resources to save and improve lives affected by cardiovascular disease and stroke. By driving breakthroughs and implementing proven solutions in science, policy, and care, we work tirelessly to advance health and transform lives every day. Connect with us on heart.org, Facebook, X or by calling 1-800-AHA-USA1. In Washington, visit heart.org/Washington, or follow us on Facebook, Instagram or X.
For Media Inquiries:
Lily Gordon: lily.gordon@heart.org
Valerie Koch: valerie.koch@heart.org
For Public Inquiries: 1-800-AHA-USA1 (242-8721)
heart.org and stroke.org
