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Here’s a comprehensive guide on how much you should walk daily

Here's a comprehensive guide on how much you should walk daily

Walking isn’t just about getting from one place to another—it’s a gateway to a healthier heart, a sharper mind, and a brighter mood. Whether you prefer short morning energizers or relaxing evening strolls, there’s a perfect walking routine for everyone.

Ideal Walking Routine

Daily Duration:

  • Beginners: Start with 20-30 minutes and gradually increase time and intensity to build stamina.
  • Active Individuals: Aim for 45-60 minutes or more, possibly incorporating intervals for added challenge.
  • Health Guidelines: The American Heart Association recommends at least 300 minutes (5 hours) of moderate activity per week for maximum health benefits.

Morning vs. Evening Walking

  • Morning Benefits: Boosts metabolism, sets a positive tone for the day.
  • Evening Benefits: Helps unwind, reduces stress, and lowers cortisol levels according to research.

Read More: 5 simple healthy practices to include into your daily routine.

Health Benefits of Walking

  • Cardiovascular Health: Improves heart rate, circulation, lowers blood pressure, and cholesterol levels.
  • Weight Management: Burns calories, supports weight loss or maintenance when paired with a balanced diet.
  • Muscle Strength: Strengthens leg muscles, enhances flexibility, and improves stamina.
  • Mental Well-being: Releases endorphins, reduces stress, anxiety, depression, and enhances cognitive function.

Common Walking Mistakes to Avoid

  • Overstriding: Straining joints with overly long steps.
  • Poor Posture: Slouching leads to back and neck pain.
  • Excessive Arm Swinging: Wastes energy and causes discomfort.
  • Neglecting Warm-up/Cool-down: Increases injury risk.
  • Inappropriate Footwear: Can cause blisters or foot pain.

Monsoon Walking Tips

  • Precautions: Wear suitable footwear, avoid waterlogged areas, and maintain hygiene to prevent infections and diseases like dengue and malaria.

Silent Heart Attack Symptoms Prevention

  • Awareness: Regular walking can help identify subtle symptoms such as fatigue, shortness of breath, or chest discomfort, potentially signaling heart issues early.

Is Walking Alone Enough?

  • Overall Health: While beneficial for cardiovascular health, walking alone may not provide enough intensity for significant weight loss or muscle development. Pairing it with a balanced diet and additional exercises like resistance training or HIIT can create a comprehensive fitness routine.

Read More: PARC And GAIN Collaborate To Enhance Food System Sustainability And Diet Quality

Calories Burned While Walking

  • Average Burn: Walking 1 km burns around 50-70 calories depending on weight and speed. Incorporating walking into daily routines contributes to overall caloric expenditure.


Walking offers substantial benefits for various groups, including sedentary individuals, older adults, those managing stress, or seeking cardiovascular fitness and weight management. Consistency, gradual progression, and personalized advice from healthcare providers or fitness professionals ensure safe and effective walking practices, promoting overall health and well-being.