Walking is one of the most convenient and beneficial forms of exercise. Recent research has revealed that even a small increase in step count can have a big impact on your health.
Walking Your Way to Better Health
Upping your step count can help improve your overall health, reduce your chances of developing heart disease and help you think more clearly, according to the American Heart Association.
“Walking also improves mental health by reducing feelings of anxiety and depression and helps with the quality of sleep,” according to Dr. Keith Diaz, associate professor of behavioral medicine and an exercise physiologist at Columbia University’s Vagelos College of Physicians and Surgeons.
Just 2½ hours a week of brisk walking can have a significant effect on your well-being, according to the American Heart Association. But slow and steady can be impactful too.
“Research shows that even slow walking has health benefits,” said Diaz. “For example, we have found that slow walks for just five minutes every half hour to hour can lower blood sugar spikes after eating by almost 60%, reduce blood pressure by four to five points, improve mood and reduce feelings of fatigue.”
What Is the Ideal Step Count?
A common benchmark for walkers is 10,000 steps a day, and while striving for that many steps can’t hurt, setting achievable daily goals for yourself is more important than hitting a magic number, according to UCLA Health. Studies show that meaningful health benefits can start as low as 2,500 steps daily for adults, with optimal benefits typically reached around 7,000 to 8,000 steps.
Wearable fitness trackers are great for setting goals and keeping track.
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Read nowHow to Increase Your Daily Step Count
Walk While You Work
Find ways to incorporate more activity into the natural rhythms of your workday.
“At work, when you are talking on the phone, walk and talk instead of sitting. If you are having a one-on-one work meeting, have a walking meeting. Instead of sending an email to a co-worker, walk to their desk and talk to them. Use a small water bottle that requires you to get out of your chair more often to refill,” said Diaz.
Choose to Move
Whenever you have the choice between being active or sedentary, choose active. Walk and talk when you’re on the phone. Take the dog for a stroll. Play with your kids or grandkids or walk them to school. If you have a question for someone in the same house, walk to them instead of yelling or texting them.
“Go shopping. Do housework. While many of our modern technologies add convenience, such as virtual shopping and robot vacuums, they are also taking away opportunities to walk, said Diaz.”
Make It Social
Get a walking buddy or join a walking club. Make it even more interesting by setting up a friendly competition with friends to see who can get the most steps in each week.
Does Walking In Place Count As Steps?
Of course! If you have room, you can make the most of time typically spent sitting by buying a walking pad to put under your desk or in front of the TV.
“In just [one hour], you can lightly walk 2-to-3 miles,” said Diaz.
Keep Moving
While it’s true that physical activity guidelines recommend 150 to 300 minutes a week of moderately intense physical activity, any movement is beneficial.
“Some walking is better than none,” said Diaz. “Even if you can’t hit 150 minutes in a week, you can still reap some of the health benefits of brisk walking.”
And have no doubts that walking is real exercise. Any activity that raises your heart rate for a sustained period of time — whether it’s walking, biking, swimming or dancing — is an aerobic exercise.
“What’s good about walking is that there is a low barrier to entry. It doesn’t require special equipment, training or skills,” said Diaz. “You don’t need an expensive gym membership. All you need is a pair of sneakers and a safe place to walk.”
How do you increase your daily step count? Share your tips in the comments.
This article is for information purposes only and should not be construed as advice. Speak with a doctor or health professional to determine the best exercise plan for you.
Ellen is a content producer for AAA Northeast, covering automotive, finance, public affairs and electric vehicle news. She is a former newspaper reporter with experience writing for print and online publications about everything from higher education to sustainability. She recently returned to her native Long Island after living in Connecticut for 20-plus years, and has never met a beach she didn’t like.
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