Walking has plenty of benefits like enhancing heart fitness, emotional well-being, and rest —But precisely how many miles do you have to walk each day to reap these benefits?
You may have come across the idea that taking 10,000 steps—a distance roughly equivalent to five miles—should be your daily objective. However, this figure could be somewhat random. Despite the fact that this guideline dates back to the 1960s, recent scientific research from a 2022 review suggests there isn’t much concrete proof supporting 10,000 steps as an ideal benchmark. The Lancet (While we're not entirely certain about the origins of this widely adopted step target, it might partially stem from the fact that the Chinese character for 10,000 resembles a person walking.) Women's Health reported previously .)
Fortunately, scientific research can help define an appropriate daily step count, which turns out to be less than 10,000 steps. Below are guidelines from specialists on determining your ideal daily walking distance.
Meet the experts: Alexander Rothstein CSCS, ACSM-EP, serves as an exercise physiologist and faculty member for the exercise science program at New York Institute of Technology. Laura A. Richardson , Ph.D., serves as a professor specializing in Applied Exercise Science and Movement Science at the University of Michigan’s School of Kinesiology.
How Many Miles You Ought to Walk Each Day for Total Wellness
At the lower range, more than 2,200 steps—approximately just over a mile, given that 2,000 steps typically equals about a mile—was linked to reduced risk of death and heart disease, as reported in a 2024 study published in the journal. British Medical Journal of Sports Medicine However, when it comes to maximizing the benefits of the activity, research from 2022 revealed that walking between 6,000 and 7,500 steps per day could lower overall death rates among women aged 60 and older. Lancet In the meantime, individuals below the age of 60 saw no leveling off in the advantages of stepping up their counts until they reached between 8,000 and 10,000 steps. Additionally, a study from 2022 indicated that a daily step total slightly less than 10,000 was linked to a reduced likelihood of developing dementia. The research also revealed that even as little as 3,800 steps each day could yield positive effects. JAMA Neurology .
Essentially, there is a spectrum regarding the number of steps you should aim for, and you might observe advantages even within this range. walking short distances , based on your experience level. Something to remember is that the CDC recommends Adults should aim for 150 minutes of moderate to vigorous physical activity each week. If walking is your primary workout, ensure you reach this weekly duration regardless of distance covered, according to Alexander Rothstein, CSCS, an exercise physiologist and instructor in the Exercise Science Program at New York Institute of Technology. You could walk approximately 22 minutes daily or opt for sessions lasting around 30 minutes, thrice a week instead. The actual step count and distance will vary since individual paces differ; however, what truly counts is the total time spent exercising.
Another point experts emphasize is that when focusing on walking for improved health, frequency It holds great significance as well. "When it comes to walking, aim to do it as often throughout the week as possible," explains Laura A. Richardson, PhD, who is a professor specializing in applied exercise science at the University of Michigan. The key lies in identifying a step count that feels manageable—meaning it shouldn’t cause excessive soreness or fatigue afterward—and what works best will vary from person to person depending on individual fitness levels. Begin with shorter distances and gradually build up your mileage over time to establish a lasting habit.
Aim for: Any number of steps ranging from 2,000 to 8,000 daily—that equates to approximately one to four miles. Remember that how often you walk and the overall duration of your weekly walking sessions matters too.
What Is The Optimal Distance To Walk Daily For Losing Weight?
If weight loss Your objective, when responding to this query, leans towards concentrating on energy consumption; both specialists concur with this viewpoint. Boosting either the length or the vigor of your walks can amplify the quantity of energy you expend during these activities. However, for those aiming to shed pounds, simply walking may not prove to be the most efficient or effective method.
Weightlifting along with a variety of exercises beyond simple daily walks tends to yield the best outcomes. Additionally, numerous elements such as heredity, diet, and surroundings play significant roles in shedding pounds. Regarding walking, a 2018 study revealed Obesity discovered that taking 10,000 steps contributed to weight reduction, particularly when 3,500 of these steps were done with greater vigor.
Aim for: nearer to two miles (or as much as five) at an elevated pace. However, keep in mind that simply walking may not suffice for achieving your desired weight-loss outcomes; incorporating strength training and focusing on diet will also play crucial roles.
Proven Tips for Maximizing Miles Each Day
Concentrating on reducing periods of being inactive, which refers to the time spent without movement, can offer significant health advantages that could potentially outweigh the importance of the overall distance walked each day, according to Rothstein. A minor study from 2024 supports this notion. Medicine and Science in Physical Activity and Sport discovered that individuals who stood up and walked for merely five minutes following every half an hour of sitting showed a higher likelihood of improved health outcomes. reduce blood pressure and decrease blood sugar levels .
Plus, “micro-walks,” or breaking up walking into shorter sessions throughout the day was discovered to expend more energy than covering the same distance in one go in 2024. Transactions of the Royal Society B They require more from your metabolism and can enhance circulation, mental health, and digestive health when spread out over time. previous WH reporting .
Advice from specialists on boosting your daily step count includes:
- Wear a device This tracks your steps allowing you to monitor your objectives effectively.
- Place frequently used items in another room so you must stand up to retrieve them; for instance, charge your phone away from your work area or bedroom.
- Schedule alerts on your device to get up and move around regularly during the day.
- Keep an under-desk treadmill Convenient for activities like watching TV, making phone calls, or taking breaks. However, they're not suitable for tasks that demand strong concentration, according to Rothstein.
- Go for a brief stroll during your midday break.
- Drive your vehicle to a parking spot that is more distant from where you plan to go.
- Choose to use the staircase instead.
- Give priority to "mini-walks" by stepping away for about five minutes after roughly 30 minutes of being seated.
Everything You Require For Increasing Your Walking Distance
Ways to Enhance Your Walking Workouts
The primary components you can modify to boost intensity include speed and incline According to Rothstein, these will enhance the cardiovascular exercise you receive during your workouts. and Increase calorie burn. However, there are several alternative methods to elevate your heart rate during a stroll.
Extra methods to intensify your walking routine, according to specialists:
- Change up the different types of ground you tread on.
- Enhance your stride by wearing ankle weights. wrist weights , or a weighted vest .
- Increase speed or incline.
- Incorporate faster-paced intervals into your walking routine.
Try 200+ at home workout videos from Men’s Health, Women’s Health, Prevention, and more on All Out Studio free for 14 days!
Post a Comment