It’s a misty fall day. The sun feels warm on my face and the breeze is cool. You can hear the leaves crunch underfoot as we walk. Pushing Toño’s stroller adds resistance to the brisk walk. He’s just lying back in his stroller taking a nap without a care in the world.

Walking is easy. It doesn’t require any special equipment but a comfortable pair of shoes. The benefits to walking have been documented in numerous studies.

Three Harvard studies on walking and cardiovascular health find:

Among 10,269 male graduates of Harvard College, walking at least nine miles a week was linked to a 22% lower death rate.

Among 44,452 male health professionals, walking at least 30 minutes a day was linked to an 18% lower risk of coronary artery disease.

Among 72,488 female nurses, walking at least three hours a week was linked to a 35% lower risk of heart attack and cardiac death and a 34% lower risk of stroke.

Walking helps you manage your weight, control your blood pressure and it boosts HDL “good” cholesterol and reduces LDL “bad” cholesterol. Regular brisk walking for an hour a day five days a week can cut your risk of stroke. Walking can also lower your risk for type 2 diabetes.

The fall is cool. In Southern Maryland where I stroll the leaves are deep red, bright gold, yellow, brown and orange. Take a load of your mind.

Get up, get some fresh air, feel the sun on your skin. Go take a stroll.