According to the Stroke Association, a brisk 30-minute walk every day helps regulate high blood pressure and decreases the risk of stroke by 27%. More significantly, vigorous walking may tone your legs and help you lose thigh fat. Walking tones the calves, quadriceps, and hamstrings while also lifting the glutes. This exercise will help reduce your risk of cardiovascular disease and diabetes. Walking is one of the easiest ways to get in shape or keep up with your active lifestyle. If you want to see results on your body quickly, start out by walking for 30 minutes daily and work your way up from there. You can even try walking while talking on the phone or listening to music for an intense full-body workout! The more you walk, the more your body will want to walk. It's easy to fall into a habit of sitting down most days, so be sure to break up your time sitting down with several periods of standing up. This will help your body adjust to being active all day long instead of just part of the day. You don't need any special equipment to walk. You only need a pair of feet that are willing to go outdoors. However, it is recommended that you wear comfortable shoes that allow you to walk freely without pain. Avoid wearing high heels as these will make you lean forward which isn't good for your posture.