Seven benefits of walking daily

The benefits of walking daily.

The health benefits of walking daily are no secret. In fact, you've probably heard people talk about getting their 10,000 steps in. Going for daily walks is a popular form of exercise among those trying to stay active. For most able-bodied adults, it's simple to do, low-impact and requires little preparation or equipment. But what makes 10,000 steps a magic number? And what are the benefits of meeting this goal each day?

Set a goal of 150 minutes each week

Walking is an accessible form of exercise for most adults and a good way to stay active. All you need is supportive shoes, comfortable clothes and an indoor or outdoor space to move. There's a minimal risk of injury for most people because of walking's low impact on the body and it can improve everything from mood and energy levels to cardiovascular health.

Seven major benefits of walking at a brisk pace for 150 minutes per week include:

1. Improved cardiovascular health: High blood pressure is a major risk factor for heart disease and stroke. Walking for an average of 30 minutes or more a day can lower your risk of heart disease, stroke and Type 2 diabetes, according to the Heart Foundation. Walking daily also helps promote good circulation and lower LDL cholesterol.
2. Decreased risk of certain cancers: A Journal of Clinical Oncology study found that getting the recommended amount of weekly physical activity - two and a half to five hours of moderate activity or one and a half to two and a half hours of vigorous activity - significantly lowered the risk for seven of 15 cancer types when compared to being inactive.
3. Higher cognitive function: Walking daily can provide you with more energy, stamina, focus and higher overall cognitive performance. It can also lower the risk of cognitive impairment as you age, helping improve memory and reducing the risk of developing Alzheimer's disease and other types of dementia.
4. Improved mood and better sleep: A daily walk may help you manage stress, anxiety and depression symptoms. Walking outside in the sunshine is especially beneficial for vitamin D production in the body, a common deficiency in many adults. Even a 20-minute walk can help bring down high cortisol levels, which may help you relax and get higher-quality sleep.
5. Lubricated joints and stronger bones: Walking helps prevent joints from becoming stiff and painful. Taking a break to walk around the block once or twice a day contributes to stronger muscles and joints and can relieve pain associated with sitting for long periods of time. Daily walks can also strengthen bones, reducing the risk of osteoporosis and fractures.
6. Weight management: Taking a stroll after dinner is not only a great way to relax and unwind before bed, it can also help lower blood sugar levels, preventing your risk of developing diabetes. Walking within 60 to 90 minutes of eating can minimize blood sugar spikes, burn some extra calories and help with weight management.
7. Boosted immunity: Want to experience better overall health and fewer sick days? Walking regularly can help bolster your immune system and fight off illness. One study found that people who engaged in aerobic exercise five days a week had fewer sick days and cold and flu symptoms than people who exercised only once a week.

The 10,000-step recommendation

Did you know that the 10,000-step benchmark was created as a marketing tactic by a pedometer company in the 1960s? This may leave you wondering if there's any science to support it. Generally, research finds that the more steps you take a day the better, but a lower number can still achieve health benefits.

While there are some noticeable gains that come from walking 10,000 steps - or roughly 5 miles - a day, any movement is better than no movement when it comes to your health, so don't stress if that's not a realistic goal for you.

A 2024 British Journal of Sports Medicine study found that walking more than 2,200 steps a day - or a little over a mile - was associated with a lower risk of heart disease and death, but those who walked 9,000 to 10,500 steps had the lowest risk. Another study recommended 9,800 steps a day to lower risk of dementia but found that people saw benefits with just 3,800 steps.

Tracking your daily walk

If you don't own a smartwatch or fitness tracker, you can think about steps in terms of time or miles. It takes most people about 20-30 minutes to walk a mile at a mildly brisk pace. So as long as you keep track of time, you can roughly estimate your daily steps.

Walking 30 minutes at least five times a week counts toward the 150 minutes of exercise recommended for adults by the Centers for Disease Control and Prevention. But don't feel badly if you can only squeeze in a five- to 10-minute walk - it's still worth it.

The amount of effort you put in during a walk is up to you. You can take it easy if you're tired or experiencing joint stiffness or muscle pain. Or you can make it more challenging by adding weights or increasing your speed and distance. However you choose to get moving, just make sure it's consistent for the best results.