how many miles should you walk a week

How Many Miles Should You Walk a Week?

Importance of Walking

Walking is a low-impact form of exercise that has numerous benefits for both physical and mental health. It can improve cardiovascular health, strengthen bones and muscles, and reduce the risk of chronic diseases such as diabetes, obesity, and heart disease. Additionally, walking can boost mood, reduce stress and anxiety, and improve cognitive function.

Recommended Mileage for Walking

The recommended mileage for walking varies depending on a person’s age, fitness level, and overall health. According to the American Heart Association, adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week, which can be achieved through brisk walking. This translates to about 30 minutes of walking, five days a week. Alternatively, adults can aim for 75 minutes of vigorous-intensity aerobic activity per week, which can include activities such as running or hiking.

For weight loss, the American Council on Exercise recommends walking 10,000 steps per day, which is equivalent to about five miles. However, this is a general guideline, and the number of steps or miles needed to achieve weight loss goals may vary depending on factors such as age, weight, and diet.

Benefits of Walking More

While the recommended mileage for walking can provide significant health benefits, walking more than the recommended amount can lead to even greater benefits. According to a study published in the British Journal of Sports Medicine, people who walked at least 15,000 steps per day had a 28% lower risk of all-cause mortality compared to those who walked less than 4,000 steps per day.

Walking more can also help with weight loss, as it burns calories and increases metabolism. Additionally, walking more can improve cardiovascular health, strengthen muscles and bones, and improve mental health.

Tips for Increasing Walking Mileage

Increasing walking mileage can be a gradual process, and it’s important to listen to your body and avoid overexertion. Here are some tips for increasing walking mileage:

  1. Start slowly: Begin with a comfortable pace and distance, and gradually increase mileage over time.
  2. Use a pedometer or fitness tracker: These devices can help track daily steps and motivate you to increase your walking mileage.
  3. Incorporate walking into daily routine: Walk to work, take the stairs instead of the elevator, or go for a walk after dinner.
  4. Join a walking group: Walking with others can provide motivation and social support.
  5. Wear comfortable shoes: Investing in a good pair of walking shoes can prevent discomfort and injury.


Walking is a simple and effective way to improve physical and mental health. While the recommended mileage for walking is at least 150 minutes per week, walking more can lead to even greater benefits. By gradually increasing walking mileage and incorporating walking into daily routine, individuals can reap the benefits of this low-impact exercise.

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