In a study of more than 2,000 adults, those who hoofed it for least 7,000 steps per day had a 50 to 70 percent lower risk of dying (from any cause) by the end of the 11-year study period, compared with those who took fewer steps, according to research published in JAMA Network Open in 2021. Walking can take you well into your golden years. Here are other ways that walking can buoy your health from head to toe: 1. It’s okay to do light- or moderate-intensity walking every day, since getting steps in on a daily basis is beneficial to your health. However, rest days don’t mean being entirely sedentary. He recommends doing intense walking workouts no more than five days per week, to reduce the risk of injury. In addition to being an aerobic exercise, walking strengthens the muscles in your legs, as well as your core, which has the job of holding you upright as you step, says Robinson.Īs great a full-body workout as walking is, it’s still important to take rest days. For example, you might do three 10-minute walks during the day. It’s also okay to break it up into even smaller chunks throughout the day, according to the Centers for Disease Control and Prevention (CDC). Department of Health and Human Services, which recommends 150 minutes of moderate-intensity aerobic exercise per week for adults (or about 30 minutes, five days a week). That’s in line with the Physical Activity Guidelines for Americans (PDF) from the U.S. “That’s a good monitor that the walking you’re doing will improve your cardiovascular fitness,” he says.Īim for 150 minutes of this type of walking per week, spanning multiple days (not all at the same time), says Robinson. You should be a little breathless but not completely out of breath use the “talk test” described above. Robinson suggests folks go at a pace that gets their heart rate up a bit. Robinson, MD, a sports medicine physician at the Hospital for Special Surgery in New York City.ĭespite being low-impact, walking is considered a moderately intense aerobic activity - if you do it at a pace at which you can still talk but singing would be difficult - meaning it works your cardiovascular system. “Walking affects multiple systems in the body, and so it offers a lot of great benefits,” says James N. Walking is good for your health, full stop.
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