A Simple Way to Start Walking More

Walking can be an inexpensive, flexible form of activity. Amanda Paluch, an associate professor at the University of Massachusetts Amherst, suggests first tracking normal movement for several days with a phone app or step counter. Someone averaging roughly 4,000 daily steps could aim for about 500 more each day during the following week, allowing each increase to become familiar before adding another.

Federal guidance sets a weekly target of 150 minutes of moderate activity. That can mean brisk walking for 30 minutes on five days, or shorter sessions such as three 10-minute walks across a day. At moderate intensity, talking remains possible but singing does not. A brisk half-hour covers approximately 3,000 steps, while a 150-pound (68-kilogram) person uses about 297 calories during an hour of brisk walking.

Research links greater step totals and quicker pace with reduced likelihood of stroke, dementia, type 2 diabetes, early death, elevated blood pressure and heart disease. In one analysis, stroke risk among the quickest walkers was 44% below that of the slowest group. The largest improvements appeared among people initially walking least. Early-death benefits flattened near 6,000 to 8,000 daily steps for adults 60 and older, compared with 8,000 to 10,000 for younger adults. A few minutes at a slower pace can serve as both a warmup and cooldown. Safe, illuminated routes are recommended, and anyone with a recent injury or long-term health condition should consult a health care provider before beginning.