You may be surprised at how quickly your steps add up. If your goal is 3 miles a day, that’s about 6,000 steps (the actual distance will depend on your height and stride, or step length). If you don’t move much at all, try for 2,000 steps a day at first and add 1,000 steps each week. Sound like Mission Impossible? The key is to work your way up to that goal. Healthy adults should try to get in 10,000 steps over the course of a day. Just an hour and fifteen minutes of this level of workout each week can improve your health. If you’re going 4.5 miles per hour or up a steep hill, that’s vigorous exercise just like running or biking. For most people, this is a sign that they’re in their target heart rate zone. If you don’t have a fancy gadget, you’re going at the right pace if you can still carry on a conversation while walking but can’t sing a song. You can use our handy exercise log sheet to track your time over a week. You’ll need 2.5 hours of this level every week, so many experts recommend 30 minutes a day, five days a week. Walking at least 3 miles an hour counts as moderate exercise. Studies show it boosts your mood and creativity and can even be a form of meditation.

Walking in nature is especially good for your mental health.It's low impact and gentle on your body, so it’s even good for people with arthritis or extra weight.No need to pack a gym bag or worry about showering later. Except for a good pair of shoes, it won't cost you a thing.Here’s why walking is a great way to exercise:

All that, and it can help you sleep better too. It can also help you keep off extra weight, improve your cholesterol, build stronger bones and muscles, and lower your risk of diabetes, stroke, and certain cancers. This can lower your resting heart rate and blood pressure.īut wait, there’s more! Regular cardio exercise can improve your mood, lower stress, give you more energy and stamina, and sharpen mental focus and memory. Over time, this makes your heart stronger - it’s a muscle, after all - and more efficient. Hate the gym? Good news: Walking is good cardio exercise - if you go at a brisk pace of at least 3 miles per hour.Ĭardio or aerobic exercise works your large muscles over and over and pushes your heart and lungs to work hard.

Brisk walking pace