For years, walking advice has often been distilled into one catchy benchmark: 10,000 steps a day. But science tells a more nuanced – and far more encouraging – story, as walking isn’t about hitting a universal number. It’s about finding the amount that fits your body, your health and your lifestyle – and what you can do consistently.
“Walking is considered one of the most accessible forms of exercise because it requires no special skills or equipment and can be performed by people of all ages and fitness levels in virtually any setting,” says Dr. Michael Fredericson, director of physical medicine and rehabilitation at Stanford University.
That simplicity is one reason walking is so effective. “Walking delivers heart, mood, joint and metabolic benefits with remarkably little downside,” says Austin “Ozzie” Gontang, a licensed psychotherapist and director of the San Diego Marathon Clinic.
So the real question isn’t whether walking benefits you, it’s how much walking delivers meaningful results.
What happens to your body when you walk everyday?
Many adults underestimate how many benefits comes from modest amounts of daily movement. Research shows that the average person walks roughly 4,000 to 5,000 steps a day in their day-to-day lives – about 1.5 to 2.5 miles – but even small increases beyond that baseline can produce measurable health gains.
“Walking decreases the risk of cardiovascular events and related mortality,” Fredericson explains. Indeed, compared with people who walk only 2,000 steps per day, research shows that those who reach at least 7,000 steps daily experience a 25% lower risk of cardiovascular disease and nearly a 50% lower risk of death from any cause. That same step threshold is also linked to a 14% lower risk of developing type 2 diabetes, thanks to improved blood sugar regulation.
The benefits extend well beyond the heart. “Walking provides significant brain health benefits as well,” Fredericson adds, noting that higher daily step counts are associated with a lower risk of dementia and fewer depressive symptoms.
And as a weight-bearing activity, walking also strengthens bones, supports balance and reduces fall risk, especially in older adults.
Noted: Dementia and Alzheimer’s disease aren’t the same thing. Here’s why.
How many miles should I walk in a day?
These benefits don’t require extreme distances. “Health benefits don’t require marathon miles, just two to four miles a day for most adults,” Gontang says.
Current public health guidelines don’t prescribe a specific mileage target. Instead, they recommend 150 to 300 minutes of moderate-intensity aerobic activity per week. For many adults, that translates to walking up to three miles per day, depending on pace.
“The healthiest distance is the one that fits your age, fitness and body,” Gontang says. For many people, walking two miles – about 4,500 steps – a day is what’s sustainable, but the majority of research supports aiming for the aforementioned 7,000 steps per day, if possible, because that number marks a key threshold where health and longevity benefits become especially pronounced.
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How to improve my walking
Knowing how much to walk is only part of the equation. The bigger challenge for many people is making walking a regular part of daily life. “Beginners should start by initiating low-intensity activity and gradually increasing frequency and duration,” Fredericson suggests. Indeed, even short bouts – such as 10-minute walks spread throughout the day – can deliver meaningful benefits, particularly for sedentary individuals.
Footwear also plays a critical role. “Good shoes are joint protection, not an accessory,” Gontang notes. Supportive, well-fitting shoes also help reduce muscle stress and injury risk, making it easier to walk comfortably and consistently.
Fredericson also emphasizes safety and environment. “Choosing well-lit routes, avoiding uneven surfaces and being mindful of surroundings can reduce injury risk and make walking feel easier over time,” he explains.
In the end, the most effective walking routine is the one you can maintain, which means choosing a daily target that feels achievable rather than overwhelming. “Walking,” notes Gontang, “works best when it’s consistent, not extreme.”
This article originally appeared on USA TODAY: How many miles should I walk in a day? What experts say.