The Centers for Disease Control and Prevention recommends 150 minutes of moderate exercise weekly for optimal health benefits

New research suggests a simple daily walk could help strengthen immune response during cold and flu season, according to several recent medical studies.

Dr. Sarah Chen, lead researcher at Stanford University's Department of Immunology, found that moderate exercise like walking increases circulation of immune cells throughout the body. "The improved blood flow helps defensive cells move more efficiently to fight potential infections," she said.

The Centers for Disease Control and Prevention recommends 150 minutes of moderate exercise weekly for optimal health benefits. Walking meets these guidelines while remaining accessible to most people regardless of fitness level.

Popular Walking Destinations:

- Local parks offer maintained trails and safety features like lighting and emergency phones

- Shopping centers provide climate-controlled environments during extreme weather

- School tracks remain open to public use in many communities

- Public libraries combine walking opportunities with free resources and programs

- Nature preserves feature marked trails and wildlife viewing opportunities

Beyond immune function, studies have documented multiple health impacts from regular walking:

Medical professionals recommend starting slowly and building up to 30-minute walks five days per week. "The key is consistency rather than intensity," said Dr. James Martinez, sports medicine specialist at Mayo Clinic.

For those new to exercise routines, experts suggest:

- Begin with 10-15 minute walks

- Track progress with step counters

- Choose safe, well-lit routes

- Walk with others when possible

- Consider indoor options during inclement weather

The American College of Sports Medicine emphasizes that walking provides similar health benefits to more intense exercises while carrying lower injury risk.

As cold and flu season approaches, health organizations continue studying walking's role in immune system support. Early research indicates that moderate exercise like walking could reduce upper respiratory infection risk by up to 43 percent.