How Much to Walk Each Day for Ultimate Health
Experts weigh in on how much you should walk each day.
Getty Images/Tony Anderson
Reviewed by Michele Stanten, ACE-GFI
You know that one of the easiest and most effective ways to fit in at least some form of fitness on a regular basis is to walk—whether that’s outside for a stroll or simply from your car in a parking lot to the store. Any amount of walking is beneficial for your health, although the recommended guidelines per the 2018 Physical Activity Guidelines Advisory Committee is 150 minutes of moderate-intensity aerobic activity per week.
These guidelines are created and supported by a myriad of organizations, including the American Heart Association because scientific evidence shows that 150 minutes of moderate-intensity physical activity per week can statistically reduce a person’s likelihood of developing a chronic disease, cardiovascular disease, diabetes, obesity, and even some cancers.
The guidelines also aim to help people achieve a healthy weight, improve their mood and mental health, and enhance their quality of life, explains Roger E. Adams, Ph.D., doctor of nutrition and owner of eatrightfitness. The recommendation Dr. Adams gives to his clients is to simply aim to spend less time sitting. “Sometimes it’s not a matter of finding time to exercise, but rather finding ways to be less inactive during your workday," he points out.
How much should I walk in a day?
There's not exactly one right answer to this question, and what works for one person may not work for another. However, here are some of the things you should consider:
The CDC recommends 150 minutes of moderate-intensity physical activity per week for adults (that's 30 minutes 5 times per week).
10,000 steps total per day, or approximately 5 miles, is a generally accepted daily goal.
The duration and distance an individual can walk depends on their own various limitations.
Related: We Tested the Best Walking Shoes—These 23 Will Keep You Comfortable All Day Long
Factors Influencing Daily Walking Goals
For most of us, a myriad of factors influence how much we walk in a single day and this can be based on our lifestyle, work situation, available free time, as well as the fitness goals we set—and achieve—for ourselves.
Time availability is a big one, as many people are limited due to work, family, or other commitments. In these circumstances, individuals may need to prioritize walking over other activities or use shorter sessions throughout the day, explains Dr. Adams. He also suggests planning and scheduling your walking time in advance instead of finding pockets of time throughout the day. This will help avoid interruptions or distractions.
“I recommend to my clients to do small ‘workout or walking snacks,’ which entail doing 2–3-minute bursts of activity or brisk walks every hour,” he says. “You can do walking in place, leg swings, bodyweight squats, push-ups, or even a brisk walk down the hall each hour.”
Having specific fitness goals, whether it’s to lose weight, build muscle, or improve endurance, may improve your accountability. Dr. Adams recommends using the SMART (specific, measurable, achievable, relevant, and time-bound) goals for your walking, and tracking your progress to stay focused on your health goals.
Another factor that may influence your daily walking goals is basic physical limitations. “If you have any physical limitations that affect your ability to walk safely or comfortably, such as arthritis, injury, disability, or chronic pain, you may need to modify your walking routine or seek professional advice,” says Dr. Adams. “You may also need to use assistive devices or equipment if needed.”
Setting Clear Goals
If you want to see improvement in the distance and frequency of your walking each day, it’s important to set clear and concise goals that are tangible and realistic, meaning that you feel that you can achieve them. Not only will these goals help keep you motivated and hold you accountable, but they can also allow you to track your progress and measure your results.
Some individual factors that can influence the recommended amount of daily walking are:
Your fitness level: If you’re new to working out, or walking in general outside of getting from point A to point B, it’s a good idea to start slow. Dr. Adams recommends gradually increasing your distance, speed, or intensity over time instead of jumping the gun all in one day or week. He suggests using a pedometer, a simple device that tracks your steps, or a more advanced fitness tracker to monitor your steps, pace, and more.
Your age: Depending on your age, you may need to adjust your walking routine—this is especially true if you’re suffering from any health conditions or injuries or taking certain medications. In fact, you may also want to consult with a healthcare provider before starting or changing your walking program, per Dr. Adams. A pedometer or fitness tracker that measures heart rate may be helpful here.
Your health goals: If you have specific health goals, whether it’s building muscle, improving your endurance, or losing weight, you may need to make certain adjustments to your walking routine to address changes in your progress and fitness level. “Waking alone isn’t likely going to add muscle if that is your goal, so you need to add strength training to your walking program, for example,” explains Dr. Adams.
Related: Expert Tested: The 10 Best Cushioned Shoes for Walking
How to Create a Walking Routine
When it comes to building a walking routine, there’s no bad place to start. Simply getting up and moving is a great first place to begin! Here, fitness pros share some of their best tips for how to build an effective walking routine.
Takeaway
Put it on your calendar: Leaving your walking goals up to the chance that you’ll somehow find the time isn’t the best idea. Instead, plan and set aside time to walk every day. Dr. Adams recommends using a calendar, an app, or a reminder on your phone to help you stick to your routine. He also suggests choosing a specific time of the day that works best for you. “I have some of my clients put their walking shoes on when they get in their car after work—and when they get home, instead of going inside, they park the car and walk around the block a few times,” he says. “Having their shoes on already and not entering the house keeps them focused on walking and makes it a simple extension of their day.”
Decide on a location: Not all places are walking-friendly. Consider areas that are safe (with sidewalks), comfortable, and enjoyable for walking—i.e. they have interesting or beautiful scenery. If you don’t have a suitable place to walk outside, you can opt for the treadmill at your gym or even take a visit to your local mall.
Stay motivated: It’s not always easy, but you can try to find ways to make walking fun and rewarding, like inviting a friend to join you, packing up the stroller and taking your baby or child, or simply playing some music, a podcast or an audiobook while you stroll. Creating goals and tracking your progress with a pedometer or a fitness tracker can also help keep you motivated, notes Dr. Adams. You can also reward yourself with something you enjoy after walking.
Switch up your routine: Dr. Adams recommends avoiding doing the same walking routine—or route—every day. He even suggests going as far as changing your direction, speed, and even terrain every few days so that you keep yourself challenged, avoid boredom, and increase your endurance.
Measuring Progress
As mentioned, keeping track of your progress will help you stay motivated, hold yourself accountable and ensure that you wind up reaching your goals. Here are some tips for keeping yourself on track.
Use a pedometer
A pedometer is a device that you wear on your wrist or clip onto your waistband that counts the amount of steps you take. They’re mainly used to track fitness goals, as with every step you take, the pedometer increases and displays your totals on a screen or LED light. If you’re not sure of whether or not you’re getting adequate steps in, wearing a pedometer can help give you information about your activity levels—and keep you on track.
Try wearable devices
Fitness trackers typically worn on your wrist can be helpful to monitor how much you are walking on a daily basis, and keep you on track to achieve your goals. Depending on the model, they can track the number of steps you take, distance traveled, calories burned, heart rate, sleep quality, and more.
Related: The 11 Best Fitness Trackers of 2023, Tested and Reviewed
Use your smartphone
There are hundreds of apps available for download on your smartphone that can help you keep track of the number of steps you take—displaying it on a screen or even notifying you of your goals and when you have achieved them. Many of these apps allow you to see how you’re improving over time, in terms of distance, pace, and consistency, which can help you stay motivated. Some may even offer personalized workout recommendations based on your fitness level, goals, interests, and limitations. Some popular fitness apps experts recommend are Fitbit, Strava, MapMyWalk, and MyFitnessPal.
All in all, tracking your steps and fitness can be incredibly motivating, especially if you’re someone who prefers visual goals. Not only will tracking your steps make sure you’re walking your recommended amount each day, but it will get you on a routine that will help you reach your goal, according to Cortney Logan, running coach and founder of Run Sweat Sip. “Keeping track of your walking helps give you a clear picture of the progress you’ve made (where you started, where you are at and where you are headed) and it will help serve as a reminder of all those walks that have paid off,” she adds.
Read Next: 10 Ways to Walk Your Way to Fitness and Health
Read the original article on Verywell Fitness.
