Adding walking to your day is a great way to get in more exercise. This low-impact activity has been linked with a slew of health benefits while being easy on your joints. But having personal goals in mind is also important to ensure you’ll stick with a walking routine. A simple way to start a walking plan that will stick is to aim to walk a mile a day.
This goal is simple and straightforward, and it’s also doable for most people. “One day where you walk a mile doesn’t seem like much,” says Tony Gentilcore, C.S.C.S., a fitness coach. “But over the course of a week, month, year … that all adds up.” A daily mile walk can help to incorporate more movement into your day, he points out. Not only that, it may inspire you to do more on days when you have extra time and motivation.
Plus, walking a mile a day doesn’t take much time. While everyone is different—and your pace may vary from day to day—it often takes just 15 to 20 minutes to walk a mile at a moderate speed, says Marcel Dinkins, Peloton instructor and motivational speaker. NSCA-certified trainer Alfonso Moretti agrees. He recommends carving out time to do a 20-minute mile-long walk. “That equates to walking 3 miles per hour,” he says.
Whether you’re looking for extra motivation to get going or just want to know that you’re doing good for your body, here’s what walking a mile a day can do for your health, according to experts.
Meet the experts: Tony Gentilcore, C.S.C.S., a fitness coach; Marcel Dinkins, Peloton instructor and motivational speaker; Alfonso Moretti, a NSCA-certified trainer; Beth Warren, R.D.N., founder of Beth Warren Nutrition; Albert Matheny, R.D., C.S.C.S., a co-founder of SoHo Strength Lab.
Benefits of Walking a Mile a Day
Walking offers a number of benefits. And, when you walk a mile a day consistently, those benefits build over time. Here’s what you can expect when you walk a mile a day, according to experts and research.
Cardiovascular Health
Walking a mile a day can improve your heart health, according to the American Heart Association (AHA). Movement—especially brisk movement—elevates your heart rate and supports your cardiovascular system, Dinkins says.
Longevity
Walking every day is thought to help you live longer. And the farther you walk, the more pronounced those benefits become. “Walking has been shown to decrease all-cause mortality,” Moretti says. “In fact, the more you walk, the less likely you’ll be to get cancer, arthritis, heart disease, and much more.”
Mental Health
Walking can boost your mental health. And walking at a brisk pace for 2.5 hours a week—about 20 minutes a day—may lower your risk of depression. This may happen for a number of reasons, but Dinkins points out that walking (and other forms of exercise) can be a great way to clear your mind. Research suggests that being outside in nature may help you get even more mental health perks from your walks.
Calorie Burn
Like any form of regular exercise, walking a mile a day burns calories. “Any movement burns calories,” says Beth Warren, R.D.N., founder of Beth Warren Nutrition. “And done consistently, [it] adds up to a significant positive impact on your weight.” The exact number of calories you’ll burn will depend on your metabolism, pace, and more. But most people can expect to burn about 100 calories when they walk a mile.
Weight Loss
The impact of walking on weight loss depends on what you were doing before. “It stands to reason that if someone goes from doing nothing to walking a mile a day, they may see a trend of weight loss over the course of several weeks to months,” Gentilcore says. But, of course, what else you’re doing matters, too. “Walking a mile every day will help boost weight loss if you’re consuming a nutritious diet and are in a calorie deficit,” Moretti says.
Muscle Strength
Walking works several muscle groups in your body, including your quads, glutes, hamstrings, calves, and abdominal muscles, points out Albert Matheny, R.D., C.S.C.S., a co-founder of SoHo Strength Lab. “You’re building muscle strength, especially leg strength,” he says. If you want to push the muscle gains a little more, Matheny suggests walking up hills or picking up the pace—or doing both.
Mobility
Mobility is crucial to wellness, Matheny points out. “Mobility is one of the most important things at any age, but it’s especially crucial as you get older,” he says. Putting an approachable walking routine into place now and sticking with it as you age can go a long way toward helping you get around with ease, Matheny says.
How to Walk a Mile a Day
It’s one thing to say you’ll walk a mile a day, and another to actually do it. But experts have some tips to help you reach your goal:
- Plan when you’ll walk. “You could walk to work if it’s feasible, take a brisk stroll during your lunch break, make it a post-dinner ritual, or do it the first thing in the morning,” Dinkins says. Consider it a non-negotiable, like brushing your teeth.
- Put the walk on your calendar. “There’s a lot of power that comes with checking off that you did something on any given day,” Gentilcore says. “I find that once someone can see that they’re being consistent, that’s a behavior that will generally stick around for a while.”
- Walk a little longer every day. Moretti recommends walking five minutes several times a week. “Every two weeks, add another two minutes to your schedule,” he says. After a few months, you’ll be walking farther without even realizing it.
- Break up your walks. If walking a whole mile seems intimidating, break it into smaller segments throughout your day. “The key is finding what works best for your schedule and lifestyle, and making it a consistent habit,” Dinkins says.
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