Table of ContentsView AllTable of ContentsDaily Miles TargetModificationsGetting More MilesAdd-Ons to Try
Table of ContentsView All
View All
Table of Contents
Daily Miles Target
Modifications
Getting More Miles
Add-Ons to Try
If you’re looking for a step goal, walking at least 4 miles orapproximately 8,000 stepsa day has been shown to improve overall health and lower mortality risk.This distance is based on total daily steps rather than a single bout of walking.
The Department of Health and Human Services recommends that adults engage in 150 minutes of moderate-intensity physical activity a week.A brisk 30-minute walk covering 1.5 to 2 miles each day can achieve that goal. Thebrisk walkingtime can also be achieved in bouts of at least 10 minutes at a brisk pace throughout the day, which would cover approximately half a mile.
Walking is an easily accessible way to meet daily physical activity requirements. Setting a daily step goal and planning a time for a brisk walk each day can help you meet and exceed these requirements and reap other benefits.
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Number of Miles to Walk Daily for Results
Walking 4 miles or more a day and dedicating30 minutestoa brisk walk offers many health benefits.
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Weight Loss
Walking is a great way to add physical activity to your daily routine and help with weight loss. Weight loss occurs when you use more calories than you consume, which can occur throughreduced consumptionor increased activity.
Burning Fat or CarbsThough high-intensity exercises, such as sprints, burn carbohydrates to fuel the body, and low-intensity exercises, such as walking, use fat as their main source of energy, both can result in weight loss.
Burning Fat or Carbs
Though high-intensity exercises, such as sprints, burn carbohydrates to fuel the body, and low-intensity exercises, such as walking, use fat as their main source of energy, both can result in weight loss.
The study also analyzed the number of daily steps taken during bouts of at least 10 minutes of brisk walking. Their recommendation is to aim for 10,000 steps per day, with 3,500 of those steps as brisk walking workouts of at least 10 minutes at a time for approximately 35 minutes total.The total distance for brisk walking bouts each day would be about 1.75 miles.
For someone who weighs 200 pounds, a 10% loss would be 20 pounds.
Other Benefits
Walking consistently alsoimproves your overall physical and mental health. Walking can:
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Walking With Physical Considerations
People who are pregnant, living with a chronic condition, or having mobility issues can still achieve their daily miles. You can make modifications to help achieve daily step goals. In some cases, the goal might not be the standard 4 miles but a goal that is achievable for your condition.
One study recommended that people who developgestational diabetesduring pregnancy should walk 6,000 steps a day or 3 miles to achieve benefits.For some people, the goal might be walking a mile. For others, it may be walking continuously for 10 minutes a day, gradually increasing the time and distance.
Modifications to walking may also become necessary as pregnancy progresses and walking becomes more difficult. You may find that walking in a pool can help you achieve your steps without the added pressure from the weight of the pregnancy.
Pool walkingcan also be a great way for people with chronic pain, joint issues, or other mobility issues to achieve their steps.
If you have pain with your walking routine in places like your knees or ankles, you can see a physical therapist (doctor of physical therapy) who can identify issues in your gait and strength to help you improve your ability to walk.
A Word From VerywellStart slowly at first and build up your tolerance. Perhaps start with just five to 10 minutes of walking. You can also incorporate intervals into that 10 minutes, such as walking for two minutes and resting for two minutes.—THERESA MARKO, DPT, MEDICAL EXPERT BOARD
A Word From Verywell
Start slowly at first and build up your tolerance. Perhaps start with just five to 10 minutes of walking. You can also incorporate intervals into that 10 minutes, such as walking for two minutes and resting for two minutes.—THERESA MARKO, DPT, MEDICAL EXPERT BOARD
Start slowly at first and build up your tolerance. Perhaps start with just five to 10 minutes of walking. You can also incorporate intervals into that 10 minutes, such as walking for two minutes and resting for two minutes.
—THERESA MARKO, DPT, MEDICAL EXPERT BOARD
How to Get More Miles in Daily
Though walking is an easily accessible activity, getting all your miles in isn’t always easy. Here are some ways to get more miles in daily:
Even if you can’t reach your goal, rest assured that something is always better than nothing. One study found that walking 4 miles a day, one to two days a week can still produce significant health benefits.
Keeping Track of Mileage
Wearable devices can help you track your total daily miles. These include watches, fitness bands, and pedometers that clip onto clothing. Most cellphones will track daily steps as well.
Fitness apps can track both bouts of brisk walking to achieve moderate-intensity goals and total daily steps and distance.
Not wearing a device or carrying a cellphone? Go to Google Maps or any online map and type in your walking route to compute how far you go.
Treadmills will typically display the distance for your workout. Outdoor and indoor tracks have standard distances for each circuit. Some parks and paths have marked distances.
If you’re looking to add challenge or variety to your daily miles, here are several suggestions:
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Summary
Walking 4 miles or 8,000 steps a day improves overall health and lowers mortality risk. Taking brisk walks of at least 10 minutes at a time for 30 total minutes (1.5 to 2 miles) each day can help you achieve physical activity targets.
People who meet these mile requirements may experience weight loss and many other benefits, such as reduced risk of cardiovascular disease and type 2 diabetes, lower depression symptoms, improved cognition, and a lower risk of dementia.
People who are pregnant or living with a chronic condition can modify their walking routines to help them meet their unique daily mileage requirements.
To add more miles to your daily routine, try parking farther away from store entrances, using a treadmill, or walking as your way to commute. Wearable devices, cellphones, and online maps can help you keep track of your daily mileage.
Other additions that can make your walk more challenging or add variety to it include a weighted vest, walking on an incline, and exploring a new city on foot.
9 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Saint-Maurice PF, Troiano RP, Bassett DR Jr, et al.Association of daily step count and step intensity with mortality among US adults. JAMA. 2020;323(12):1151-1160. doi:10.1001/jama.2020.1382
National Heart, Lung, and Blood Institute.Physical activity and your heart: recommendations.
Kolnes KJ, Petersen MH, Lien-Iversen T, et al.Effect of exercise training on fat loss-energetic perspectives and the role of improved adipose tissue function and body fat distribution.Front Physiol. 2021;12:737709. doi:10.3389/fphys.2021.737709
Ungvari Z, Fazekas-Pongor V, Csiszar A, Kunutsor SK.The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms.Geroscience. 2023;45(6):3211-3239. doi:10.1007/s11357-023-00873-8
Hayashi A, Oguchi H, Kozawa Y, et al.Daily walking is effective for the management of pregnant women with gestational diabetes mellitus.J Obstet Gynaecol Res. 2018;44(9):1731-1738. doi:10.1111/jog.13698
Inoue K, Tsugawa Y, Mayeda ER, Ritz B.Association of daily step patterns with mortality in US adults[published correction appears inJAMA Netw Open. 2023;6(4):e2311413. doi:10.1001/jamanetworkopen.2023.11413].JAMA Netw Open. 2023;6(3):e235174. doi:10.1001/jamanetworkopen.2023.5174
Herrmann SD, Willis EA, Ainsworth BE, et al.2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities.Journal of Sport and Health Science, 2024;13(1): 6-12.
Normandin E, Yow D, Crotts C, et al.Feasibility of weighted vest use during a dietary weight loss intervention and effects on body composition and physical function in older adults.J Frailty Aging. 2018;7(3):198-203. doi:10.14283/jfa.2018.17
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