Today, I traded my usual two-mile walk for a three-mile trail through the woods. It winds through the trees with a few moderate ups and downs. I was never more than a mile from the road – only at the farthest point was I out of range of the sound of the occasional roar of a truck barreling down the road. I walked at my own, comfortable pace, stopping occasionally to take in a distant view of the bay.

Did I jump onto the latest TikTok craze by turning my walk into a soft hike? Was I walking or hiking? More importantly, does it matter? Perhaps. If realizing that a soft hike delivers tremendous benefits and opens up the possibility of walking someplace new, in nature and off the beaten path then yep, it matters.

Why do you walk? Everyone’s reason may be different, but one thing holds steadfast—taking a walk can be life-changing. For health. For mental clarity. For happiness. 

We asked 99 Walks Pack Members why they walk and they so graciously shared their stories. Their truths. Their reasons. So, as you read through these, take note of how walking has impacted each of their lives in significant ways, and think what starting an intentional walking practice can do for you. Then, we hope you’ll join us at 99 Walks in our mission to get one million women walking their way to better.

From time to time, you may need a little pick-me-up. Words of encouragement to help you get over an obstacle you might be facing, or even just to lift your mood. Or perhaps to give you the motivation to keep moving toward your fitness goals—like a regular walking practice.

If you’re looking for some inspiration and motivation to help propel you forward, keep your body moving, and embrace the full mental and physical benefits of taking a walk, look no further. Here you’ll find nine of our favorite quotes all about the value of walking.

I remember dropping my son off for his first campout with his Boy Scout Troop when he was 11 years old. It was a cold Saturday morning in March, and the threatening rain was coloring the sky all shades of gray. There he stood, his pile of gear at his feet, as I readied myself to let him head out into the wilderness on a not-so-picturesque day for his first overnight without me or his dad by his side. It was at that moment that one of his fearless leaders saw our apprehension and proclaimed loudly, “It’s a great day for scouting!” And though I chuckled and doubted his declaration, it was one that I found myself repeating as the years progressed, through heavy rains, cold snaps, heat waves, and unruly amounts of pollen.

Whether you set out to walk for exercise or just for a change of scenery, it probably didn’t take long to notice how taking a walk can change the way you feel, both mentally and physically. In fact, you may be considering making intentional walks a regular part of your routine. Making the decision to start moving your body more is the easy part, but knowing how to get started? Well, that can be a little trickier. Here are 9 steps that may help.

You likely know someone who suffers from depression. In fact, that person may be the very same one looking back at you in the mirror. If that’s the case, know you’re not alone. The condition is not uncommon, with the World Health Organization reporting that 5% of adults are affected. And in today’s climate where we’ve retreated back to our homes and have gotten out of the habit of venturing out and exercising our social muscle, this statistic isn’t getting any lower. But, there is something that can help.

Have you ever stopped to consider what makes you happy? Like really happy? And have you set out to find that happy only to discover the grass isn’t as green as you hoped it would be? Despite our best intentions, we can easily get lost in the whirlwind of our day-to-day lives and miss the path to happiness, or even strive for the wrong things that don’t actually make us happy. 

You know the feeling. You wake up groggy, your mind full of cobwebs, and with a desire to pull the covers back over your head rather than jump out of bed with enthusiasm to start the day. We’ve all been there. We know that many—heck, most—of us are sleep deprived and running on fumes. But that doesn’t have to be your norm.

Research is showing just how beneficial walking is to help you get a good night’s sleep, and how, in turn, you can experience mental and physical benefits like a boost in your mood, improved health, lower weight, and better brain function.

We may be springing forward into daylight savings time this Sunday, but we’re not focusing on the one hour we’re losing. Nope, we’re focusing on the one hour we’re gaining in the evening. For many, it will be the first time in months that you’ve driven home from work in the daylight. Or the first time in a while you’ve been able to sit down for dinner without turning on the lights. Or, maybe it’s the first time lately that you didn’t wonder if you should be getting ready for bed at 6:00 p.m. Just us? We didn’t think so.

We asked the 99 Walks HQ team to share what they’re looking for with an extra hour of evening daylight, and here’s what they said;

Every year, on March 8th, we stop to celebrate International Women’s Day, a day to recognize all that women have achieved, be it social, economic, cultural or political. It’s a moment for us to move forward toward equality and gender parity. To accelerate that next step for action. A time when women should all stop and stand tall as a reflection of those that stood before us, salute those that empower us, and encourage those who hold a vision for our future.

For the past three years, I've been wrestling with a back injury. I've seen three different physical therapists, read entire books on back health and back pain, and tried dozens of different modalities, movements, and exercises. Some helped, some didn't, and bit by bit, I got slightly better, though not wholly better.

At the beginning of the year, I did what many people do. I pledged to make something happen this year. Some may call it a resolution, but for me, it was a commitment to put in the time and work to learn something new. My dream? To be able to sit around a campfire and play a guitar. But first, I had to learn how to play the guitar.

We get giddy just thinking about all of the benefits that come from taking a walk. Everything from improving your focus, reducing your stress, connecting with loved ones, lowering your blood pressure, aiding digestion, burning calories, and making you all-around happier. The list literally goes on and on! As great as simply lacing up your shoes and heading outside, around here, we’re always looking for a way to level it up. A way to make walking even better for you. 

And we’ve done it again.

In 1966, a young, Black woman set out to buy a house with her widow’s pension. Pregnant with her daughter, she found a lovely home in a predominantly Black Nashville neighborhood. Decades later, in July 1990, the woman’s daughter gave birth to a little boy named Shawn Dromgoole. Raised in the same house as his mother, he grew up with friends always outside with whom to play, and family close enough to visit for chocolate ice cream when his own freezer ran out. Shawn describes his childhood neighborhood as “a magical, almost fairytale-esque” place. 

The other night, while sitting at the dinner table, I recalled a parent cue I had read in an email earlier that day as a way of inviting conversation and connection within our busy family. “What is the wisest thing anyone has said to you?” I asked my family of four, and then gave the topic a moment to settle in. The table fell quiet, and I pleadingly looked at my husband.

You may think about walking as something you just do—the way to move from point A to point B. But walking is so much more. It is one of the most effective and accessible forms of exercise for your mind, body and spirit.

But is it exercise? Absolutely.

Let’s say you are setting sail on a big and epic journey—crossing the Atlantic from England to New York. In a sailboat. Before you set sail, you precisely target your destination and carefully plot your course. Yet you know that it is more likely than not that you will face storms along the way and that those storms will pull you off course. They will force you to reset your headings and readjust your sails. 

You know you need to get out and exercise, and you’ve seen the mental and physical health benefits of taking a walk. But what is the best time of day to take that walk? 

The short answer? Anytime that works for you because, pretty much anytime, walking is better than not walking. But there are some specific benefits from walking in the morning, afternoon or the evening.

Reaching for that mug of hot cocoa a bit more often these days? Go ahead. You may actually be doing your body good! Naturally low in fat and sugar, cocoa contains phytonutrients—natural chemicals found in plants—which, based on early research studies, may give your body the extra boost it needs to fight disease and be healthy. In honor of National Cocoa Day, we’ve compiled a list of 9 benefits of cocoa.