Walking has become one of the most talked-about workouts in recent years. This low-impact exercise is all over social media, with everyone from influencers to celebrities swearing by it for weight loss and fitness.

But since walking is something most people do every day, it’s natural to wonder, how much walking is actually needed to see results? While there’s no one-size-fits-all answer, fitness experts recommend some general guidelines to help you make progress.

Here’s what to consider when setting your walking targets, plus how to take your routine up a notch when you’re ready.

How far should you walk each day for weight loss?

The widely accepted goal of 10,000 steps per day equates to roughly eight kilometres, says certified strength and conditioning specialist Albert Matheny. This benchmark comes from a study in the 1970s that suggested burning 2,000 kilojoules per week was beneficial for heart health. That figure was divided by seven days, leading to the conclusion that burning around 300 kilojoules daily—or roughly 10,000 steps—could offer cardiovascular benefits.

More recent research suggests that the ideal daily step count varies by individual, but generally falls between 8,000 and 10,000 steps for adults under 60.

Matheny says that 10,000 steps is a “good target,” but even moderate increases in daily movement can make a difference. Walking has been linked to weight loss, with one study finding that people with obesity who walked at least 8,000 steps daily lost 10% or more of their body weight over 18 months—and kept it off. Researchers also noted that walking at least 3,500 of those steps at a brisk pace was particularly beneficial.

Other benefits of walking

Walking isn’t just great for weight loss—it delivers a range of benefits that support long-term health and wellbeing. “Walking can improve cardiovascular health, promote circulation and improve bone density,” says certified personal trainer Doug Sklar.

Here are a few other science-backed benefits of walking:

What modifications can I make?

Walking might seem like an easy form of exercise, but for some people, it requires adjustments. If you’re pregnant and considering walking more, check with your doctor first to make sure it’s safe to increase your activity level. Once you get the green light, start slowly and listen to your body.

For those with obesity or joint pain, walking in water can be a great alternative. “It’s much easier on your joints,” says Matheny. If a pool isn’t an option, cycling is another low-impact exercise that offers similar benefits.

How to walk more miles on a daily basis

It’s a good idea to first establish your baseline—that is, how much you’re currently walking. From there, you can gradually increase your distance. “As a general guideline, I’d recommend setting a target that is slightly above your normal everyday step count,” says Sklar.

You can choose to walk as a dedicated workout at a specific time of day or you can look for ways to naturally integrate walking into your routine, says Matheny. “If you’re at work and can get a coffee, is the coffee shop close enough to walk instead of taking a quick car ride?” he says.

Matheny also suggests swapping sitting time for walking whenever possible. “Start your day with a walk or catch up with a friend while walking instead of sitting down to chat,” he says. “If you have a call at work and don’t need to be in front of a screen, turn it into a walking call.”

If you have access to a treadmill, he also recommends walking while watching TV or talking on the phone to get more movement in.

How to track your mileage

There are a few different ways to keep track of how far you’re walking:

  • Use your phone. Most smartphones have built-in step counters that track daily movement.
  • Map it out. Apps like Google Maps or MapMyWalk can help calculate your walking distance.
  • Wear a fitness tracker. If you have a smartwatch or fitness band, it can track your steps, distance and other health metrics like heart rate.
  • Use a treadmill. Most treadmills display the distance you’ve walked, making it easy to monitor progress.
  • Check distance markers. Walking tracks often have lap counts (four laps is about 1.6 kilometres) and some outdoor paths have markers that show how far you’ve walked.

How to make walks more challenging

Once you’ve settled into a comfortable routine, there are ways to level up your walks. “Gradual increases in speed or incline will allow you to monitor your progress,” says Sklar. Challenging yourself regularly can help you see consistent improvements.

Matheny also recommends pushing your distance over time. “Can you walk a little bit farther and faster?” he says. “Try adding in hills for a challenge.” If you want to increase intensity, you can even use a weighted vest to engage more muscles while walking.

© prevention.com
First published:
Tags:  fitnesstipswalkingworkouts