For years, people assumed that you needed to end up in a puddle of sweat at the end of a workout for it to “count.” But a growing body of research has found there’s a lot of value in something as simple as walking, which also happens to be easy and accessible. Walking is an excellent choice, whether you’re trying to lose weight, improve your cardiovascular health, or simply age in a healthy way. But it’s fair to wonder, how many miles should I walk a day?
The answer is surprisingly complicated. There’s a step count number you’ve likely heard before, but it doesn’t apply to everyone. Your goals matter when it comes to step count, along with your baseline physical fitness and other forms of exercise you do. Still, there is a number worth aiming for that can help most people see results for a range of health goals.
Meet the experts: Albert Matheny, R.D., C.S.C.S., is co-founder of SoHo Strength Lab; Doug Sklar, C.P.T., founder of New York City fitness training studio PhilanthroFIT.
Here, fitness experts share how many miles you should walk a day, plus how to get the most out of your walks.
How many miles you should walk per day
The answer is a frustrating, “it depends,” according to Albert Matheny, R.D., C.S.C.S., co-founder of SoHo Strength Lab. However, you’ll often hear the step goal of 10,000 steps a day thrown around, which translates to roughly five miles.
The whole 10,000 steps goal came from a study conducted in the 1970s that determined that burning 2,000 calories a week was protective for the heart. That was divided by seven to determine that burning 300 calories a day was good for the heart. From there, researchers determined that this ended up being about 10,000 steps a day. But there are a lot of calculations involved in that, and it’s also based on walking being the only form of exercise you’re doing.
Research since then found that the ideal step count varies by person, although it’s usually between 8,000 and 10,000 steps a day for people under the age of 60. Older adults may end up benefiting from even less. One study of participants with an average age of 78 found that, compared to older adults who took less than 2,000 steps a day, those who took about 4,500 steps daily had a 77% lower risk of having a cardiovascular event. (In terms of mileage, 4,500 steps ends up being about two miles.)
In a perfect world, 10,000 steps is a great goal, per Matheny. But he also points out that any distance beyond what you’re already doing is beneficial for your health.
Benefits of walking for exercise
Walking can help you lose weight. Walking at a brisk pace qualifies as moderate-intensity exercise, which research has shown helps support body fat loss. But there’s more to walking than the potential for weight loss. “Walking can improve cardiovascular health, promote circulation, and improve bone density,” says Doug Sklar, C.P.T., founder of New York City fitness training studio PhilanthroFIT.
Here are a few other perks linked to walking, according to research:
How to walk more miles every day
It’s a good idea to try to figure out where you’re at with your baseline—meaning, how much you’re walking to start. You can ramp things up from there. Sklar suggests aiming for a target that’s slightly above where you are now. So, that could mean tacking on an additional five minutes of walking or aiming to add a whole mile to your day.
You can plan to go for walks as a workout at a set time of your day, or you can find a way to incorporate it into your day, Matheny says. That translates to walking to your local coffee shop, walking around when you take a work call, and walking on the treadmill while you watch TV.
If you’re planning to get together with a friend, Matheny recommends considering making it a walking catch-up vs. sitting and talking.
How to track the length of your walks
There are a few different ways to keep track of your mileage when you’re walking. Some of our favorites include:
- Use your phone. Most smartphones have a built-in feature to track your daily steps.
- Map it out. An online mapping service or app like Google Maps or MapMyWalk can track how far you’ve gone.
- Rely on a fitness tracker. If you have the budget for it, a smartwatch or wearable fitness tracker can track your miles, as well as log additional fitness metrics like your heart rate and overall fitness.
- Use a treadmill. Treadmills often have a display that shows how far you’ve walked.
- Rely on distance markers. If you walk on a standard track, you can count laps (four laps is about a mile). Some outdoor paths will also have markers to signal how far you’ve gone.
How to modify your walks to suit your fitness level
There are a few ways to make walks harder, once you’ve gotten into a comfortable routine. “Gradual increases in the speed or incline will allow you to monitor your progress,” Sklar says. This can help you to constantly improve, he added.
Matheny also suggests increasing your mileage, if you can. “Can you walk a little bit farther and faster?” he says. “You can go harder and get in some hills.” You can even add on a weighted vest if you want to create an extra challenge, he says.
On the flip side, walking can be difficult for some people. If you’re pregnant or postpartum and want to walk more, it’s important to first consult your doctor to make sure it’s OK to ramp up your exercise routine while you’re expecting or recovering. Once you’re given the OK, it’s best to start slowly and see how you feel.
If you have obesity or joint issues, walking in a pool can be a helpful option until you build some strength in your legs. “It’s a lot less of a load on your joints,” Matheny says. (However, if a pool isn’t accessible, he suggests considering fellow low-impact workout cycling.)
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