How Much Should You Walk Daily? Ideal Distance for Every Age Revealed
How Much Should You Walk Daily? Ideal Distance for Every Age Revealed
Discover the perfect daily walking distance for health benefits, from children to seniors.
Walking is one of the most accessible and beneficial exercises you can incorporate into your daily routine. It requires no special equipment and fits easily into even the busiest schedules. But how far should you walk each day to truly benefit your health? Here’s a breakdown of the ideal distances for every age group and fitness level.
Health experts, recommend aiming for about 8 kilometers (5 miles) of walking daily to maintain good health. For most people, this would mean taking around 10,000 steps. The World Health Organization (WHO) suggests that adults should engage in at least 150 minutes of moderate exercise weekly, which translates to about 30 minutes of brisk walking most days — equivalent to walking roughly 4 to 5 kilometers (2.5 to 3 miles) daily.
For those looking to increase their fitness level or lose weight, walking between 6 to 8 kilometers (3.7 to 5 miles) daily is ideal. Walking is a low-impact, highly effective exercise that provides several key health benefits, including improved cardiovascular health, muscle strength, weight management, better flexibility and enhanced mood.
No matter your age or fitness level, walking is an excellent way to stay active. Whether you’re a busy adult, an energetic child or a senior aiming to maintain your health, setting a daily walking goal can lead to impressive results. Here are some surprising health benefits of walking:
Counteracts Weight-Promoting Genes
A study found that walking briskly for an hour a day halved the impact of genes linked to obesity in over 12,000 participants.
Curbs Sweet Cravings
Research shows that a 15-minute walk can reduce cravings for sugary snacks like chocolate, even during stressful situations.
Reduces Breast Cancer Risk
Women who walk for seven or more hours a week have a 14% lower risk of developing breast cancer, according to an American Cancer Society study.
Eases Joint Pain
Walking 5 to 6 miles per week can reduce arthritis-related pain and even prevent arthritis by lubricating and strengthening joints like knees and hips.
Boosts Immune Function
A study found that those who walked 20 minutes a day, five days a week, had 43% fewer sick days compared to those who exercised less.
Whether it’s a casual stroll or a brisk walk, regular walking can significantly improve your health. So, lace up your shoes and hit the pavement – your body and mind will thank you!
