Walking every day can help improve your health — physical and psychological — in a multitude of ways. But exactly how many steps a day does it take to reap these benefits?
You’ve likely heard that the sweet spot is 10,000 steps a day. But walking that distance isn’t possible for everyone — and if you’re new to walking as a form of exercise, 10,000 steps might seem extra intimidating.
Finding the distance that’s right for you is key. And once you do, you’ll feel how walking can pay off big time. Ahead, learn exactly what walking can do for you, how many steps you should be taking per day and how walking can contribute to weight loss.
What are the benefits of walking?
Walking can be a game-changer for health, particularly for reducing the risk of conditions such as hypertension, diabetes and dementia, according to a study published in October 2022. This research also linked walking to reduced risk of gastroesophageal reflux disease (GERD), sleep apnea and depression. The study found that 8,000 to 9,000 steps a day gave the biggest bang per stride for hypertension and diabetes, but benefits occurred even with lower step counts.
And when it comes to matters of the heart, you might not need to walk as far as you think. A new study, published on Feb. 21, 2024, which looked at the walking patterns of 6,000 women between 63 and 99 years old, found that an average of 3,600 steps a day could reduce the risk of heart failure by 26%. That’s about a mile and half of walking per day.
Walking also has tons of other benefits, TODAY.com previously reported. Walking can:
- Improve your cardiovascular health and function
- Increase your aerobic capacity
- Improve blood pressure
- Control your blood sugar and reduce your risk of diabetes
- Increase your metabolism
- Maintain your weight
- Reduce your risk of osteoarthritis
- Aid mobility
- Reduce your risk of hypertension
- Reduce your risk diabetes
- Help lower high cholesterol
The mental health benefits are notable, too. Walking, particularly…
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