This is how much you should be walking daily, according to a doctor

Walking is a simple yet powerful tool for boosting your health. But with all the talk of 10,000 steps a day, you might wonder: how much walking is truly necessary, especially on a daily basis?

Dr Moinuddin, Consultant Internal Medicine at CARE Hospitals, Musheerabad, shared walking is a low-impact exercise that delivers a plethora of benefits, regardless of age or fitness level. According to the American Heart Association, just 30 minutes of moderate-intensity walking daily can significantly improve your well-being.

Here’s how walking empowers you, explained Dr Moinuddin:

Weight Management: Regular walking aids in weight loss and helps maintain a healthy body weight.

Cardio Champion: Walking strengthens your heart and improves blood circulation, promoting overall cardiovascular health.

Stronger Muscles: Walking helps build and maintain muscle strength, enhancing your physical capabilities.

Enhanced Stamina: Regular walks improve your endurance and stamina, making everyday activities easier.

Stress Buster: Walking helps reduce stress hormones, promoting relaxation and improving mood.

Sweet Dreams: Walking can contribute to better sleep quality, leaving you feeling refreshed and energized.

Balance and Coordination: Regular walks improve your balance and coordination, reducing the risk of falls.

Diabetes Management: Walking can help manage diabetes by regulating blood sugar levels.

Diabetes can be maanged with walking (file)

Finding your sweet spot

While 10,000 steps is often touted as the gold standard, the ideal number can vary depending on your age, said Dr Moinuddin. Here’s a general guideline:

Under 60: Aim for 8,000 to 10,000 steps daily for optimal health benefits and reduced mortality risk.
Over 60: A target of 6,000 to 8,000 steps daily is recommended, keeping in mind overall health and physical limitations.

Before embarking on a new walking routine, consulting your doctor is crucial, especially if you have any pre-existing medical conditions such as:

• Heart disease
• High blood pressure
• Arthritis
• Recent injuries
• Diabetes
• Respiratory issues
• Balance or mobility problems

Building a sustainable walking habit

For those with a sedentary lifestyle, aiming for 10,000 steps right away can be daunting. Dr Moinuddin emphasised the importance of starting gradually and setting realistic goals. Begin with a smaller number of steps and gradually increase the distance and intensity as your fitness improves.

The intensity of your walk also plays a role. A brisk walk that elevates your heart rate is more beneficial than a leisurely stroll. Aim for a pace that allows you to hold a conversation but makes you slightly out of breath.

Walking is a free, accessible, and enjoyable activity. Whether you choose a scenic outdoor path or a treadmill at the gym, make your walks a positive experience. Listen to music, podcasts, or audiobooks to keep yourself entertained. Even breaking down your daily step count into smaller, achievable walks throughout the day can be effective.

Remember, consistency is key! Aim for daily walks, listen to your body, and gradually increase your activity level to unlock the transformative power of walking.

Disclaimer: The copyright of this article belongs to the original author. Reposting this article is solely for the purpose of information dissemination and does not constitute any investment advice. If there is any infringement, please contact us immediately. We will make corrections or deletions as necessary. Thank you.