Step Into Better Health: The Underrated Power of Walking

By Gabby Borup, Illinois State University dietetic intern 

Reviewed by Allison Edwards MS, RDN/LDN, CLC & Carrie Snyder MPH, RDN, CSOWM, LDN, CDCES

Walking is one of the most underrated forms of exercise and self-care. It’s free, requires no special equipment, is a low impact exercise, and can be done anywhere. Whether you’re beginning a health journey or looking for a simple way to boost your well-being, adding a daily walk can have significant benefits. Keep reading to learn what research says about step counts, the many advantages of walking, and tips to increase your step count throughout the day.

Step Count and Health Benefits

The average American walks between 3,000 and 4,000 steps a day, or roughly 1.5 to 2 miles (Mayo Clinic, 2020). While the popular goal of 10,000 steps per day is often promoted on social media, research suggests that around 7,000 daily steps provide significant health benefits (Society for Vascular Surgery, 2022). A meta-analysis of 12 studies on walking and health benefits found that improvements begin around 2,500 daily steps and increase from there. Walking 7,000 steps per day can reduce one’s chance of cardiovascular disease by 51%, while 9,000 steps per day can lower the risk of death from cardiovascular events by 60% (Berman, 2023).

The Department of Health and Human Services recommends that adults exercise at least 150 minutes of moderate intensity per week for health benefits. To meet this recommendation, consider incorporating brisk walking into your routine to elevate your heart rate (American Heart Association, 2024).

Benefits of Walking

A sedentary lifestyle has been linked to a higher risk of heart disease, type 2 diabetes, colon and lung cancers, and early death. Walking, on the other hand, has been shown to reduce the risk of high blood pressure, type 2 diabetes, heart disease, dementia and Alzheimer’s, and some complications of pregnancy.

Additional benefits of walking include:

· Improved sleep quality, including improvements in insomnia and obstructive sleep apnea.

· Support for weight management and bone health.

· Reduced symptoms of depression and anxiety.

· Enhanced overall quality of life (American Heart Association, 2024).

One interesting study involving over 1,000 men and women found that those who walked at least 20 minutes a day for five or more days per week experienced 43% fewer sick days than those who exercised once a week or less (Havard Health Publishing, 2023).

Additionally, regular walkers who did get sick had miler symptoms and recovered more quickly.

Tips to Increase Step Count

Looking to add more steps to your day? Here are some easy ways to do so:

· Take the stairs instead of the elevator.

· Park further away from store entrances when running errands.

· Use a step tracker, such as a smartwatch, to monitor your progress.

· Walk a lap around your work to give yourself a mental and physical break.

· Go on an after-dinner walk with family.

· Start a tradition of outdoor activities after holidays and celebrations.

· Explore nearby parks and trails.

· Set reminders to take short walks throughout the day.

· Find a walking buddy for accountability.

· Use a standing desk for work, if possible.

· Walk around during TV commercial breaks.

· Stay active with household chores or home improvement projects.

· Invest in a walking pad for work

Remember, some movement is better than none. If you are currently inactive, remember that research shows that health benefits start with fewer than 3,000 steps per day! Focus on small, sustainable changes and encourage others to join on your walking journey. So, take that first step—your body and mind will thank you!

References

1. American Heart Association. (2024, January 19). American Heart Association recommendations for physical activity in adults and kids. American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical- activity-in-adults

2. Berman, R. (2023, November 2). Do you really need to walk 10,000 steps to see health benefits? Medicalnewstoday.com; Medical News Today. https://www.medicalnewstoday.com/articles/do-you-really-need-to-walk-10000-steps-to-see-health-benefits#Health-benefits-at-fewer-than-10-000-steps

3. Harvard Health Publishing. (2023, December 7). 5 surprising benefits of walking - Harvard Health. Harvard Health; Harvard Health. https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking

4. 10,000 steps a day: Too low? Too high? (2020, March 23). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/10000-steps/art-20317391