Walking 7,000 Steps Daily for Two Months Can Improve Heart Health, Mood, and More: Experts

Pune, 06-June-2025: Walking 7,000 steps every day even on weekends can lead to noticeable health benefits in just two months, according to medical experts. While 10,000 steps has often been promoted as the gold standard, doctors say 7,000 is a more achievable and still highly beneficial goal.

“Walking is a gentle yet powerful exercise that encourages long-term commitment and suits people of all age groups,” said Dr. Aniket Mule, Consultant, Internal Medicine

Dr. Rituja Ugalmugle, Consultant Physician, emphasized that consistent walking helps:

• Enhance mood and energy levels
• Support joint and muscle health
• Improve cardiovascular fitness
• Manage body weight
• Boost blood sugar control
• Reduce blood pressure

“Even if someone doesn’t reach 10,000 steps, 7,000 steps a day is a strong start with measurable impact,” she added.

Mental wellness is another major benefit. “Daily walking helps reduce stress levels and improves sleep quality,” said Dr. Mule. “It also builds stamina and helps the body burn calories more efficiently.”

Dr. M Sudhakar Rao, Consultant, Cardiology, Manipal Hospital Sarjapur Road, pointed out that walking fewer than 5,000 steps daily is considered sedentary. However, reaching 7,000 steps:

• Lowers bad cholesterol (LDL)
• Improves insulin sensitivity
• Reduces systolic blood pressure by 5 mm and diastolic by 3 mm
• Supports long-term diabetes and hypertension management

Simple Ways to Walk More

Experts recommend small lifestyle adjustments to reach your step goal, such as:

• Parking your vehicle a little farther away
• Choosing stairs over elevators
• Walking around while working
• Moving while on phone calls
• Taking short strolls throughout the day

“Wearing proper footwear that offers comfort and support is key to avoiding injuries and making walking a pleasant experience,” said Dr. Ugalmugle.

Long-Term Impact

Over time, walking regularly can reduce the risk of chronic diseases like diabetes, high blood pressure, and heart disease. It also supports weight control, cholesterol management, and overall emotional well-being.

Health Disclaimer

This article is based on expert insights and publicly available information. Please consult a healthcare professional before starting any new fitness regimen.