One of the easiest, no-equipment, most convenient forms of exercise you can do is going on a walk. It may sound simple, and it really is! All you need is a pair of supportive walking shoes and a solid trail, and the rest is really up to your creativity. Whether you only have five minutes to spare, or you have time for five miles, you can tweak your routine to best fit your schedule and lifestyle. What more could you ask for in a productive form of physical activity? We spoke with an expert who breaks down the best benefits of walking every day, along with how many steps you actually need.
Truth be told, any amount of movement you give yourself each day is healthy. You've likely heard about the "10,000 steps per day" recommendation provided by the Centers for Disease Control and Prevention (CDC). But according to Tyler Read, the founder of PTPioneer.com and a personal trainer who's been involved in the health and fitness world for the past 15 years, although it's a popular guideline, the amount of steps you should get each day isn't a "one-size-fits-all number." He tells us, "The ideal number of steps or minutes of walking varies based on individual goals, fitness levels, and lifestyles."
To keep up your general health, Read recommends performing a minimum of 150 minutes of moderately intense aerobic exercise, like brisk walking, throughout the week. If weight loss is your goal, you may want to up this amount of physical activity, taking into consideration your diet and other lifestyle factors. Keeping your calorie intake in check, along with your energy expenditure, will help you pinpoint the right amount.
Rome wasn't built in a day, and neither should any new aggressive exercise routine be. Start small, and work up to the total daily steps that feel best for you and your body. It's always wise to check in with a healthcare professional and a certified personal trainer before starting any new fitness regimen.
So lace up your sneakers, and let's get started learning all of the wonderful benefits of walking every day. And for more walking inspiration, be sure to check out The #1 Daily Walking Workout for Women to Get Fit.
Improved cardiovascular health
Getting in healthy steps each day has proven to boost cardiovascular health. In addition, Read explains, "It can lower the risk of heart disease, reduce blood pressure, and improve cholesterol levels."
According to research presented at the American Heart Association's Epidemiology, Prevention, Lifestyle & Cardiometabolic Health Scientific Sessions 2023, individuals aged 70 and above discovered that walking an extra 500 steps each day, or walking an extra quarter mile, was linked to a 14% decreased risk of stroke, heart disease, or heart failure.
Boosted bone density and muscle strength
As you age, it's important to be mindful of your muscle strength and bone density. According to the Bone Health & Osteoporosis Foundation, around 10 million Americans suffer from osteoporosis, and 44 million experience low bone density (which heightens the risk of osteoporosis).
Read explains, "As a weight-bearing exercise, walking can help maintain bone density and reduce the risk of osteoporosis. It also tones muscles, especially in the legs and abdomen."
By walking every day, you can really improve your gastric motility. "It can be particularly beneficial for individuals who suffer from digestive issues such as constipation," Read points out. It's important to include movement to get your body moving every day—in more ways than one!
Improved joint health
Establishing a regular walking habit can strengthen and offer lubrication to the muscles that support your joints, Read tells us. Research shows that 54.6 million adults living in the U.S. who have arthritis are typically less physically active than those who do not suffer from this debilitating condition. Walking can really improve your physical functioning and be an excellent pain reducer if you have arthritis. It can also put you at a lower risk of falling.
Enhanced mental health
Each time you head outdoors or hit up the treadmill for a walk, endorphins are released in the body. According to Read, these are "natural painkillers and mood elevators." Walking can lower symptoms of anxiety and depression. As a matter of fact, walking is an amazing social activity that can help keep your brain and thinking skills in check, Harvard Health Publishing explains. Walking also supports new brain cell growth. So when you walk with a friend, you're giving your brain so many wonderful things.
Weight loss and weight management
Walking can be a seamless yet incredibly productive tool if you want to lose weight or manage your weight. It's an easy, natural calorie burner. Read tells us, "While walking might not burn as many calories as more intense exercises like running or cycling, it still provides a steady calorie burn which can accumulate over time." In addition, "Regular walking can boost the basal metabolic rate (BMR). A higher BMR means you burn more calories even when at rest." By walking briskly, you can help your body "tap into fat reserves for energy," which supports fat loss.
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Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers.Read more about Alexa
Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
Doing any physical exercise will help contribute to a calorie deficit which is required for weight loss. Specifically walking 10,000 steps a day has been linked with weight loss, however, it's not required and shouldn't be viewed as something mandatory in order for you to lose weight.
It has long been touted that 10,000 steps a day is the magic number you need to stay fit and healthy - but a new study shows fewer than 5,000 may be enough to see a benefit. The analysis of more than 226,000 people around the world showed 4,000 was enough to start reducing the risk of dying prematurely of any cause.
Getting in 9,000 to 10,000 daily steps cuts risk of death by more than a third and reduced cardiovascular disease risk by at least 20 percent, but even smaller increases showed benefits, researchers found in a study of more than 72,000 people. “Any activity is good activity.
Several studies suggest that with more steps per day, all-cause mortality risk (risk of death from any cause) progressively decreases before leveling off at: 7,000-10,000 steps per day for adults aged 18-59 years. 6,000-8,000 steps per day for adults aged 60+ years. 7,500 steps per day for women aged 62-101 years.
Sedentary is less than 5,000 steps per day. Low active is 5,000 to 7,499 steps per day. Somewhat active is 7,500 to 9,999 steps per day. Active is more than 10,000 steps per day.
The average American walks 3,000 to 4,000 steps a day, or roughly 1.5 to 2 miles. It's a good idea to find out how many steps a day you walk now, as your own baseline. Then you can work up toward the goal of 10,000 steps by aiming to add 1,000 extra steps a day every two weeks.
As far as recommendations go, the Centers or Disease Control and Prevention (CDC) suggests adults engage in 2-1/2 hours of moderate activity every week. This would mean a walk of 7,000 or 8,000 steps a day or 3 to 4 miles.
One of the most effective ways to reduce belly fat is to regularly take part in aerobic exercise, such as walking ( 19 , 20 ). In one small study, women with obesity who walked for 50–70 minutes three times per week for 12 weeks, on average, reduced their waist circumference and their body fat.
increased cardiovascular and pulmonary (heart and lung) fitness. reduced risk of heart disease and stroke. improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes.
After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!
"Walking 10,000 steps daily can improve your recovery so you are less likely to have sore muscles, and you will perform better during your next workout. Active recovery helps improve the overall recovery process by stimulating blood flow that brings nutrients to the tissues that need it most."
As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles. Most people in the United States only take 3,000–4,000 steps per day , which equates to about 1.5–2 miles.
Popular fitness trackers and pedometers encourage people to take 10,000 steps per day, and one 2016 study agrees that 10,000 steps are ideal. This works out to roughly 5 miles of walking. People interested in walking for weight loss should consistently hit at least 10,000 steps each day.
Several studies have shown improved health outcomes even in participants who take less than 10,000 steps. An Australian study, for example, found people who took more than 5,000 steps a day had a much lower risk of heart disease and stroke than those who took less than 5,000 steps.
How many steps should people take per day? For general fitness, most adults should aim for 10,000 steps per day, with fewer than 5,000 steps being a sign of a sedentary lifestyle. However, the number of steps a person walks on average will depend on a person's age, current fitness level, and health goals.
Does walking on the spot count towards 10,000 steps? Walking on the spot counts towards your daily step count but it should not be used as a substitute for taking real walks outdoors or on a treadmill.
It suggests that a more achievable goal of 3,000 to 8,000 steps daily may be effective for better health and longevity. The researchers emphasize that while they found no negative health effects of walking more, 7,000 to 9,000 steps may be a sensible and attainable health goal for most individuals.
Introduction: My name is Pres. Carey Rath, I am a faithful, funny, vast, joyous, lively, brave, glamorous person who loves writing and wants to share my knowledge and understanding with you.
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