Beginners Guide to Starting A Walking Exercise. There are so many reasons walking is good for you, it's virtually impossible to talk about all of them in one short report. So, think of this as a mini primer. Studies show that walking regularly lowers your risk of both heart disease and stroke. Walking gets your heart rate up and causes your body to burn calories. This, in turn, lowers your cholesterol level. According to The Stroke Association, walking for half an hour every day helps to keep your blood pressure in check and reduces your risk of stroke by up to 27 percent. Walking gives your circulation a boost and helps to increase the levels of oxygen in your blood. This actually leads to feeling more energetic after a short (brisk) walk. Walking isn't going to build muscle as effectively as other more strenuous exercises. However, a walking routine does help you burn fat and build some muscle, especially in the legs. Walking gives your calves and your thighs quite a workout. It also helps your glutes. Learn more about walking inside this eBook.