Using the myriad scientific data, studies, and expert insight on walking, here is what Fortune has uncovered about the ideal amount of walking to do to see benefits.
While 10,000 steps has been floated around as the ideal number to hit every day, experts have said that number is fairly arbitrary. It’s actually more of a target range that experts advise to aim for.
That 7,000-to-10,000-step range is pretty much the sweet spot to see improvements in your fitness, according to National Academy of Sports Medicine trainer Mallory Fox. She says that is generally where people will start to achieve weight loss and see benefits to their cardiorespiratory systems.
However, it’s important to set realistic goals geared toward your individual improvement, according to NiCole Keith, professor of kinesiology at Indiana University–Purdue University and immediate past president of the American College of Sports Medicine.
“Ten thousand steps is a lot of steps,” she told Fortune. “If you’re an active person and you’re out walking all the time, or you work in a manual labor job and you’re on your feet and you’re carrying things and walking around…that’s great. But if you’re a receptionist and only getting 3,000, then make a goal to make it 3,500. Then see if you can push it up to 4,000.”
Fox agrees that people should take their time in increasing their step count, and advises taking a look at how much you’re walking each week—either with the help of a wearable device or the rough step estimate provided by smartphones—and aim to increase that by about 10% each week to ensure you don’t get injured or too sore.
She also echoes that the improvements you’ll see in your fitness, body composition, and overall health are largely dependent on your lifestyle and physiology.
“Everybody is different. Someone’s exercise history, their height, their weight will contribute to how much they need to do,” she says. You’re likely to see improvement just by doing “any additional movement beyond [your] normal activity level,” she adds.
While there’s nothing wrong with leisurely strolls to relieve stress and clear your mind—and remember, every step counts—research indicates that your walking pace is another contributing factor for longevity in particular.
But as Fox pointed out, anything is better than nothing, especially if you’re starting from a lower baseline.
“There are many benefits of walking even at a slow walk or a leisurely stroll,” she says. “The intensity isn’t set in stone. It’s just moving the body more is the bottom line.”
Fox also encourages using a walking pad if you work from home. You don’t even need to put the speed very fast, she says—as long as you’re moving, you’re getting the benefits.
“The most important thing is being consistent,” Fox adds. Try to get out and move every day, instead of one long walk every once in a while, she explains. It’s better to be doing a half-mile walk every day rather than walking five miles once a week.
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