How Much Walking For Health Benefits?

Walking is a great form of exercise that can provide numerous health benefits. The amount of walking required to reap these benefits can vary depending on factors such as your current fitness level, age, and overall health. However, here are some general guidelines:

  • 150 minutes of moderate-intensity walking per week: The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, per week. This translates to about 30 minutes of walking on most days of the week. Moderate-intensity means walking at a pace that raises your heart rate and causes you to break a sweat but still allows you to carry on a conversation.
  • 75 minutes of vigorous-intensity walking per week: If you prefer a more vigorous workout, you can aim for 75 minutes of vigorous-intensity aerobic activity, such as fast-paced walking, per week. This could be achieved through 25 minutes of brisk walking on three days of the week.
  • Breaking it down: If finding 30 or 25 minutes at a stretch is difficult, you can break up your walking sessions into shorter bouts. For example, three 10-minute walks throughout the day can be just as beneficial as a continuous 30-minute walk.
  • Gradual progression: If you’re new to exercise or have been sedentary for a while, it’s important to start slowly and gradually increase the duration and intensity of your walking sessions. Begin with shorter walks and gradually build up to the recommended guidelines.

Remember, these are general recommendations, and it’s always a good idea to consult with a healthcare professional before starting a new exercise regimen, especially if you have any pre-existing health conditions. They can provide personalized advice based on your specific needs and circumstances.