According to this research, even 2,300 steps a day can have significant health benefits; walking can be an effective anti-aging measure that can reduce the risk of chronic age-related issues such as cardiovascular disease, high blood pressure, type 2 diabetes, and cancer. The results mainly relate to the effects of taking a brisk walk: in another study, researchers found that walking—four times a week, at a fast pace—can also protect the brain from aging. Compared to other types of training, however, you shouldn’t expect walking to build a ton of muscle: “I would question the fact that walking builds up muscles; however they don’t break them down,” explains Mensching.