Walking has numerous benefits for overall health, including improved cardiovascular health, mood, and sleep. While the 10,000-step goal may be popular, there’s little scientific evidence to support it as a daily target. Experts suggest aiming for anywhere between 2,200 and 8,000 steps per day, which is equivalent to about one to four miles. The key is finding a step count that’s sustainable for your fitness level.
Frequency of walking is also crucial, with experts recommending taking walks on as many days as possible. To achieve this, consider breaking up sedentary time by taking short walks throughout the day, or incorporating “micro-walks” into your routine. These short bursts can be just five minutes long and have been shown to improve circulation, mental health, and digestive health.
To increase step count, experts suggest wearing a device that tracks steps, moving items around the home, setting reminders for stretching, and taking regular breaks to walk. For those looking to lose weight, incorporating strength training and varied exercise into their routine is key. However, walking alone can still be beneficial, especially when done at higher intensities.
By focusing on sustainability, frequency, and intensity, you can reap the benefits of walking without feeling overwhelmed or restricted. Consult with an exercise physiologist or healthcare professional to determine the best step count for your individual needs. Remember, it’s not just about distance – time is what matters most.
Source: https://www.womenshealthmag.com/fitness/a63021061/how-many-miles-should-you-walk-a-day