Walking is one of the easiest and most effective ways to stay healthy.
It requires no special equipment, and even a few minutes a day can make a difference. But how much should you walk daily to maximize health benefits?
The benefits of daily walking
Walking regularly improves circulation, reduces stress, helps with weight management, strengthens muscles, and increases flexibility.
It also clears your mind and boosts your mood.
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How to start a walking routine
If you’re new to walking, start with short distances and gradually increase.
Aiming for 20-30 minutes a day is a great way to begin. Set realistic goals and establish a routine that fits your schedule.
Why walking speed matters
A brisk walk is more effective than a slow stroll when it comes to improving fitness.
A moderate pace – where you can talk but not sing – is a good benchmark for optimal intensity.
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Walking for weight loss
If weight loss is your goal, increasing both your distance and speed can help.
Walking around 8 kilometers (5 miles) daily at a brisk pace can significantly boost calorie burn and metabolism.
Best time of day to walk
There’s no “perfect” time to walk, but morning walks can provide energy for the day, while evening walks may help with relaxation and better sleep.
The best time is whenever it fits into your routine.
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Walking as a social activity
Walking with friends or family can make it easier to maintain the habit. It’s a great way to enjoy fresh air while spending quality time with others.
Setting goals and staying motivated
Using a step counter or a fitness app can keep you motivated. Aiming for at least 10,000 steps per day is a widely recommended target for optimal health benefits.
Global recommendations for daily walking
The World Health Organization suggests at least 150 minutes of moderate exercise per week – equivalent to around 4-5 kilometers (2.5-3 miles) of walking per day.
Increasing this to 6-8 kilometers (3.5-5 miles) daily can further improve fitness and weight loss.
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How much should seniors walk?
Older adults should aim for about 150 minutes of moderate activity per week, translating to roughly 3-4 kilometers (1.8-2.5 miles) per day.
Starting with shorter distances and gradually increasing is key to avoiding strain.
How much should children walk?
Children aged 6-17 should be physically active for at least 60 minutes daily.
A general guideline is 3-4 kilometers (1.8-2.5 miles) of walking per day, which takes about 30-45 minutes at a brisk pace.
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This article is based on information from The Economic Times.