Another study found that especially for older adults, every 500 additional steps taken daily was associated with 14% lower risk of heart disease, stroke or heart failure. One of the most cited studies on walking and health, published in The New England Journal of Medicine, found that those who walked enough to meet physical activity guidelines had a 30% lower risk of cardiovascular events (like a heart attack or stroke) compared with those who did not walk regularly. That means if you clock in 10,000 daily steps, your systolic blood pressure is likely to be 2.25 points lower than someone else who walks only 5,000 daily steps. Some research shows that for every 1,000 daily steps you take, you could lower your systolic blood pressure by. One of the major ways that walking can improve your heart health is by lowering your blood pressure. Then spend 25 minutes alternating between one minute of walking almost as fast as you can go and one minute of brisk walking (aiming for a six on an intensity scale of one to 10). To try adding intervals, warm up for three minutes. This approach also benefits your cardiorespiratory system. Increasing your speed for small bouts of time during, say, a 30-minute walk allows you to burn more calories than if you strolled at a moderate pace for half an hour. Intervals are key here, says Michele Stanten, a walking coach and author of Prevention’s Walk Your Way to Better Health. “One of my clients reduced her body fat by 2% in just one month by walking home from work each day, which was just under a mile,” she says. The best part? You don’t have to tire yourself out on a treadmill at the gym to see these benefits. “ Daily walking increases metabolism by burning extra calories and by preventing muscle loss, which is particularly important as we get older,” says Ariel Iasevoli, a personal trainer in New York City. For an extra boost of motivation, she also recommends aiming to hit 10,000 steps a day. Itching to up your calorie burn? When walking outside, plan a route that includes hills, alternate between speed walking and a slower pace, and challenge yourself to walk the same routes on different days to see if you can beat your previous times, says Austin. That’s because regular walking can help reduce fat and, as a result, improve your body’s response to insulin, according to research. “As you continue to walk, you may notice your pants begin to fit more loosely around your midsection, even if the number on the scale isn’t moving much,” says Dr. Burn calories and maintain a healthy weight Jampolis says, which can make you feel happier. This can be particularly helpful during the colder months, when seasonal depression spikes.įinally, when you make your walks social-you stride with, say, your partner, a neighbor, or a good friend-that interaction helps you feel connected, Dr. Jampolis says, especially when you’re going for a stroll through some greenery or soaking in a bit of sunlight. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” Dr. Plus, The effect may be amplified even more if you take a stroll through some greenery. Other recent research found walking during the COVID-19 pandemic could significantly improve mood. In fact, research shows that just 10 minutes of walking can lift your spirits. Improve your moodĪ glass of wine or a square (or three) of dark chocolate can blunt the edge of a rough day-but going for a walk is a zero-calorie strategy that offers the same perk, says Dr. “It has tremendous benefits, from supporting a healthy immune system to boosting your metabolism to strengthening your joints, muscles, and bones-not to mention it’s amazing for stress relief and enjoying a little ‘me time,’” says Austin.Īhead, discover the vast benefits of walking, and what you can expect when you start strolling for just a half-hour most days of the week. Walking is simple enough that all fitness levels can get those daily steps in. And whether you decide to lace up your walking shoes and walk to work, pair up with a friend, or join a hiking club, research shows that walking can do everything from lower your blood pressure and reduce your risk of chronic diseases to making your brain sharper and your heart happier. Jampolis, M.D., author of The Doctor on Demand Diet. The key is to strut for, ideally, at least 30 minutes a day, says Melina B. “Walking has always been my main source of cardio, and except for when I was pregnant, I’ve been the same weight my entire life!” says fitness expert Denise Austin. The health benefits of walking are endless, and experts agree by adding walking to your daily routine, you can greatly improve your physical and mental health. One of the most powerful ways to maintain a healthy weight, keep your joints strong, and live longer is also one of the simplest, no matter your age. How many steps should you walk everyday?.
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