A 20-minute walk can significantly improve the health of your body and potentially extend your life, according to certified personal trainer Allison Goldsmith. Walking can increase blood circulation, regulate blood pressure and decrease stress on the arteries. It also reduces the risk of high blood pressure, high cholesterol, and diabetes. Walking at a rapid pace can reduce the chances of dementia and Alzheimer's, and even 3,800 steps can significantly reduce the risk. Goldsmith also noted that walking can stimulate bone remodeling and improve joint health. An analysis found that taking around 4,400 steps a day reduced early mortality by 41% in women aged 62 to 101.