How Many Miles Should You Walk Per Day For Weight Loss?
Walking has a whole bunch of benefits like improving cardiovascular health, mood, and sleep—but exactly how many miles do you need to walk per day to get these perks?
You might have heard that 10,000 steps—which ends up being about five miles—is the daily goal you should shoot for. But this number might be more arbitrary than you think. In fact, though this rule of thumb has been around since the 1960s, there's little *scientific* evidence that walking 10,000 steps should be your target, according to a 2022 review in The Lancet. (We aren't exactly sure what the origin of this popular step goal is, but it could be partly due to the fact that the Japanese character for 10,000 looks like a man walking, as Women's Health reported previously.)
Luckily, there is some science that helps clarify what a good step goal is and, good news: it's lower than 10,000 per day. Here's how to determine how many miles you should walk per day, according to experts.
Meet the experts: Alexander Rothstein, CSCS, ACSM-EP, is an exercise physiologist and instructor for the exercise science program at New York Institute of Technology. Laura A. Richardson, PhD, a professor of Applied Exercise Science and Movement Science at the University of Michigan School of Kinesiology.
On the low end, anything above 2,200 steps (which is roughly a little over a mile, assuming that 2,000 steps is roughly one mile) was associated with lower mortality and cardiovascular disease, according to a 2024 study in the British Journal of Sports Medicine. But, when it comes to getting the most out of the activity, walking anywhere from 6,000 to 7,500 steps was found to reduce all-cause mortality for women over 60, according to the 2022 Lancet review. Meanwhile, for those younger than 60, step-count benefits didn't plateau until 8,000 to 10,000 steps. Beyond all-cause mortality, a higher step count—this time just under 10,000 steps—was found to be associated with a lower risk of dementia, though benefits were observed with as few as 3,800 steps per day, according to a 2022 study in JAMA Neurology.
Basically, there's a range of how many steps you should shoot for, and you could see benefits even walking short distances, depending on your experience level. One thing to keep in mind is that the CDC recommends that adults get 150 minutes of moderate to vigorous-intensity exercise per week, so if walking is your main form of exercise, you want to make sure that you're hitting this number of minutes—no matter what the mileage is, says Alexander Rothstein, CSCS, an exercise physiologist and instructor for the exercise science program at New York Institute of Technology. This might mean walking for about 22 minutes every single day or for 30 minutes, three days a week. Since time is what matters here and everyone walks at a different pace, there's a range of how many steps and miles this would shake out to.
Something else experts want you to consider is that when it comes to walking for better health, frequency is also super important. 'With walking, you're looking for this to be as many days of the week as you can,' says Laura A. Richardson, PhD, a professor of applied exercise science at the University of Michigan. It's all about finding a step count that's sustainable—as in, it won't leave you too sore and tired the next day—which will be different for everybody based on their fitness level. Start with fewer miles and then increase over time to create a more sustainable routine.
Aim for: anywhere between 2,000 and 8,000 steps per day—which is between one and four miles. Keep in mind that frequency of your walks and the total time you spend walking per week is also important.
If weight loss is your goal, answering this question really shifts to focusing on energy expenditure, both experts agree. Increasing distance or intensity are both ways to turn up the amount of energy you're using on a walk, but if you're looking to lose weight, just walking might not be the most efficient and effective way to go.
Strength training, as well as more varied exercise than just daily walking, would be most effective. Not to mention, so many other factors like genetics, nutrition, and environment contribute to weight loss. When it comes to walking though, one 2018 study in Obesity found that 10,000 steps did enhance weight loss, especially if 3,500 of those steps were performed at a higher intensity.
Aim for: closer to two miles (and up to five) at a higher-intensity speed. But remember that walking alone might not be enough to see weight loss results, and strength training and nutrition are key.
Focusing on breaking up sedentary time, or the time that you spend not moving, also has important health benefits that might be more important than your total distance walked per day, Rothstein says. One small 2024 study in Medicine & Science in Sports & Exercise found that people who got up and walked for just five minutes after 30 minutes of sitting were more likely to have lower blood pressure and lower blood sugar.
Plus, 'micro-walks,' or walking in short bursts throughout the day, were found to use more energy than walking the same distance all at once in a 2024 Proceedings of the Royal Society B study. They demand more of your metabolism and can improve circulation, mental health, and digestive health when spaced out, per previous WH reporting.
Wear a device that counts your steps so you can keep track of your goals.
Keep items you reach for all day in another room so you have to get up, like keeping your phone plugged in far from your workspace or bed.
Set reminders on your phone to stretch your legs throughout the day.
Keep an under-desk treadmill handy for TV watching, phone calls, or breaks. (They're just not ideal for anything that requires intense mental focus, says Rothstein.)
Take a quick walk during your lunch break.
Park your car farther away from your destination.
Opt to take the stairs.
Prioritize 'micro walks' by taking a five minute walking break after every 30 minutes or so of sitting.Awarded the best overall fitness tracker by WH this year, the Fitbit Charge 6 can help you track even more than your daily steps. It has an easy-to-use interface, pairs seamlessly with Android smartphones, and allows you to access texts, calls, and Spotify, so you can keep your tunes playing on your walk.
$136.29 at amazon.comThe Apple Watch Series 10 dropped in late September 2024, and it's already a favorite (just ask WH's editor-in-chief, Liz Plosser). Compared to previous versions, it's lighter weight, has a bigger screen, and has better batter life. It's perfect for tracking all kinds of fitness activities, walking included.
$411.91 at amazon.comSelected as WH's top under-desk treadmill of 2024, the Daeyegim walking pad is durable, easy to use, and quiet—so it shouldn't interrupt whatever activity you're inevitably multitasking with while you're getting your steps in. Plus, it comes with a remote, making it easy to adjust your speed.
$99.99 at amazon.comThese sneakers are seriously comfy, with their thick cushioning and orthotic feel. WH named them our best walking sneaker in 2024—and, for less than $100, these shoes are worth every penny.
$63.98 at amazon.com
The main elements you can change to increase intensity are speed and incline, says Rothstein. These will increase the workout that your heart gets and burn more calories. But, there are a few other ways to get your heart pumping harder on a walk.
Additional ways to make a walk more challenging, per experts:
Vary the surfaces you walk on.
Add weight to your walk with ankle weights, wrist weights, or a weighted vest.
Increase speed or incline.
Incorporate faster-paced intervals into your walking routine.
You Might Also Like
Jennifer Garner Swears By This Retinol Eye Cream
These New Kicks Will Help You Smash Your Cross-Training Goals
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
an hour ago
- Yahoo
How 3 Women Over 50 Got Their First Pull-Up
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Strength training in general has big benefits for women over 50, from preventing muscle loss and strengthening bones to improving brain function. But once you've mastered the basics, taking on new challenges is great for continuing to build both mental and physical strength, says Angela Gargano, a high-performance coach in Austin, Texas. One move you may want to try? 'I'm obsessed with pull-ups,' says Gargano, who is also a keynote speaker and six-time American Ninja Warrior. She's so into pull-ups, in fact, that she developed her own program, which has helped hundreds of women (most of them 50-plus) get their first pull-up. This move can be intimidating for anyone, at any age—but it's possible for many women. Case in point: Jocelyn Klotz, 55, who participated in Gargano's program. 'Initially, I wanted to get a pull-up because I thought it was a cool skill to do,' says Klotz. 'But it became more about proving to myself and to others that it's a skill that's possible to achieve.' Meet the experts: Angela Gargano is a high-performance coach and creator of Pull-up Revolution. Heather Fields, M.D., is an internist at Mayo Clinic. Let's get into the details with some help from Gargano, Heather Fields, M.D., an internist at Mayo Clinic, and a few of Gargano's over-50 clients who've recently worked toward their first pull-up. What are the benefits of pull-ups? 'Pull-ups are a compound exercise that work several muscles in the upper body,' says Dr. Fields, including those in your shoulders, back, arms, and chest. 'I love the fact that we're working on the upper body, which a lot of women skip,' adds Fields says that pull-ups are great for muscle hypertrophy, or growth, in particular. Like other resistance exercises, pull-ups can help prevent age-related muscle loss (sarcopenia) and bone loss (osteopenia/osteoporosis), benefits that may be especially important for women over 50. Moreover, resistance training of any type helps lower resting blood pressure, blood sugar, and cholesterol levels, says Dr. Fields. There's also a mental benefit to getting your first pull-up. 'When you're working on a goal, and doing something for the first time, or doing something that you thought was impossible, it's going to be mentally challenging,' says Gargano. It's also confidence-boosting. 'Conquering a pull-up was more than just conquering a pull-up,' says Catherine Plomp, who reached her goal of getting a pull-up by her 50th birthday. 'It gave me so much confidence' in fitness and beyond. Is it possible for women to do pull-ups over 50? Though a standard unassisted pull-up (with an overhand grip/palms facing away from you) is a very challenging resistance exercise, Dr. Fields and Gargano agree that it's possible to do one over the age of 50. That said, those with sarcopenia and women who have been unable to regularly resistance train due to injuries or illnesses may struggle to get a pull-up, Dr. Fields says. Pain or weakness from tendonitis and/or arthritis in the neck, back, shoulders, arms and/or hands may also be limiting. Check with your doctor first if you have any pre-existing injuries or health conditions. If you're not sure where to start, it can be very helpful to work with a trainer at your local gym or virtually, or to join a program like Gargano's. How can you get started with pull-ups over 50? Gargano says it's a myth that you need to be super strong before you start working on your pull-up, and that belief can hold you back from even trying. 'As you work up to it, you're going to be getting stronger,' says Gargano. But you need to be smart about it, which means working on mobility, stability, and strength. 'Exercises that build strength in the latissimus dorsi and biceps brachii and other contributing muscles will help you work toward a pull-up,' says Dr. Fields. That could mean dead hangs or even hanging from a bar with retraction of the scapula only. Check out three of Gargano's favorite moves for working towards a pull-up here. Assisted pull-ups with bands or a machine, lat pull-downs, horizontal rows, and bicep or hammer curls can all be helpful. Even farmer's carries help by working on grip strength. Gargano suggests plank shoulder taps to help build stability, Up Bar Doorway with Ergonomic Grip $42.48 at Lalita Tamburri, age 52, wanted to do a pull-up since her teenage years, and was never able to do it. She was in 'decent' shape when she started in Gargano's program, but had very little muscle tone. For her, it came down to mindset. 'I worked with clearing some of my own mental blocks and my pull-up came very quickly,' she says. 'Just get up there and start hanging on the bar, even if you can only hang for a few seconds,' says Gargano. Any risks I should worry about? Starting an exercise program should always begin with lower intensity, frequency, and volume, says Dr. Fields. Gradually build up over the course of several weeks to prevent injuries and dangerous conditions like rhabdomyolysis (a serious condition where your muscles break down after an injury or excessive exercise).If you've suffered any recent trauma to your upper body, especially something like a fracture or muscle tear, make a plan to get evaluated by a medical professional and/or physical therapist before attempting a pull-up, says Dr. Fields. People with osteoporosis, recent surgeries, and cancer survivors with bone metastases should also get medical clearance first. And if you have any conditions like a recent heart attack or other cardiac disease or heart rhythm troubles, blood clots, or unexplained symptoms like fainting, shortness of breath, chest pain, or uncontrolled high blood pressure, you should talk to your healthcare provider before beginning a fitness routine. How can you integrate pull-ups into a holistic fitness routine? Remember, don't be afraid to recruit help in the form of a trainer or virtual program. That said, many of Gargano's clients incorporate some type of pull-ups or pull-up drills at the end of their regular workouts. 'What's really important is consistency,' says Gargano. The very minimum frequency of training major muscle groups of the upper body would be once per week, says Dr. Fields, but two to four times per week with two to four sets of each exercise is optimal. In general, more volume over the course of the week will lead to more muscle gain, but make sure you're not getting overly fatigued by prioritizing those recovery days as well. And of course, don't neglect your lower body! So should you try it? For the clients who got their first pull-up over 50, it's been a life-changing skill to conquer. 'Pull-ups gave me confidence, strength, and was proof that I can achieve a lot more than I ever thought I could at my age,' says Klotz. 'I can lift heavier things with more ease.' Tamburri agrees, and says she saw big improvement in her rock climbing—she can now do the overhanging climbs, which were always very difficult before. 'I feel like my whole life is lit up,' she says. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Yahoo
3 hours ago
- Yahoo
Cholesterol Isn't Just About Heart Health—It May Be the Missing Link In Alzheimer's, Says New Study
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." A new study suggests that there's a link between how well you move cholesterol to the neurons in your brain and Alzheimer's disease. This factor is connected to the APOE4 genetic variant, which significantly increases your risk of developing the disease. Here's what to know and what this means for Alzheimer's research. Alzheimer's disease sparks a cascade of changes throughout the body that lead to a slew of debilitating symptoms. But there's one surprising biological change that researchers are just starting to uncover, thanks to a new study. The study, which was published in the Journal of Lipid Research, found that people with Alzheimer's disease experience a breakdown in the ability to shuttle cholesterol to the neurons in their brain, and that this symptom is linked to a certain genetic variant called APOE4, which carries a known risk for Alzheimer's. This biological discovery could potentially pave the way for a better understanding of the disease and even future disease prevention methods. Here's what you need to know about the science so far, with input from a neurologist. Meet the expert: Clifford Segil, DO, is a neurologist at Providence Saint John's Health Center in Santa Monica, CA. What did the researchers find? For the study, researchers analyzed the cerebrospinal fluid (the biological liquid that surrounds and cushions the brain and spinal cord) from 10 patients with Alzheimer's disease and compared it to the cerebrospinal fluid of 10 people who did not have the condition. They discovered that lipoproteins (round particles made of fat and protein) in the cerebrospinal fluid of Alzheimer's patients were less effective at delivering cholesterol to neurons, or nerve cells, which are responsible for transmitting information from the brain throughout the body. What is cholesterol? Cholesterol is an essential, waxy, fat-like molecule that your body needs for good health, according to the National Heart Lung and Blood Institute (NHLBI). Cholesterol is carried around your body by two types of lipoproteins: low-density lipoproteins (a.k.a. LDL or 'bad' cholesterol) and high-density lipoproteins (a.k.a. HDL or 'good' cholesterol). High levels of LDL cholesterol can cause a buildup of fatty deposits called plaque in your arteries, raising the risk of heart attack, stroke, and other health complications, per the NHLBI. But high levels of good HDL cholesterol may lower the risk for certain health issues. Why is it important for brain function? While it has a bad rap in the health world, cholesterol is actually really important for your proper brain function. Your brain is the most cholesterol-rich organ in your body. Specifically, cholesterol helps make up cell membranes, including those in nerve cells, and plays a crucial role in your neurons' ability to "talk" to each other and transmit information. When cholesterol levels are out of balance, it can impact that transmission of essential information between nerve cells, leading to cognitive issues that are seen with neurodegenerative diseases like Alzheimer's disease. Cholesterol is also a building block for steroid hormones, which support brain function. However, that doesn't mean more cholesterol is always good for your brain. High levels of LDL cholesterol are usually considered a modifiable risk factor for ischemic stroke, or 'clogged pipes' in the brain, explains Clifford Segil, DO, a neurologist at Providence Saint John's Health Center in Santa Monica, CA. 'There is less research and understanding on the possible benefits of cholesterol found in spinal fluid including HDL, which we classically identify as the 'good cholesterol,'' Dr. Segil says. 'We know high levels of certain types of cholesterol cause strokes and we are less clear in the year 2025 about the benefits of cholesterol in brain function.' How does this link back to Alzheimer's? This particular study noted that cholesterol found in lipoproteins were different in patients with Alzheimer's disease, but Dr. Segil says that there is a 'complicated' relationship between lipids and protein in the brain. 'Some researchers continue to assign memory loss symptoms in patients with Alzheimer's due to abnormal brain protein levels and this paper noted lipid brain levels may also be abnormal,' he says. Dr. Segil points out that neurologists commonly prescribe medications called statins to lower levels of cholesterol and the risk of stroke. Lowering levels of LDL cholesterol can decrease the risk of developing certain type of dementia, including vascular dementia, he says. But it's not clear if it may do more. 'Further research will determine if lowering your cholesterol will result in lower chances of getting Alzheimer's dementia,' he says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals Solve the daily Crossword
Yahoo
4 hours ago
- Yahoo
Cholesterol Isn't Just About Heart Health—It May Be the Missing Link In Alzheimer's, Says New Study
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." A new study suggests that there's a link between how well you move cholesterol to the neurons in your brain and Alzheimer's disease. This factor is connected to the APOE4 genetic variant, which significantly increases your risk of developing the disease. Here's what to know and what this means for Alzheimer's research. Alzheimer's disease sparks a cascade of changes throughout the body that lead to a slew of debilitating symptoms. But there's one surprising biological change that researchers are just starting to uncover, thanks to a new study. The study, which was published in the Journal of Lipid Research, found that people with Alzheimer's disease experience a breakdown in the ability to shuttle cholesterol to the neurons in their brain, and that this symptom is linked to a certain genetic variant called APOE4, which carries a known risk for Alzheimer's. This biological discovery could potentially pave the way for a better understanding of the disease and even future disease prevention methods. Here's what you need to know about the science so far, with input from a neurologist. Meet the expert: Clifford Segil, DO, is a neurologist at Providence Saint John's Health Center in Santa Monica, CA. What did the researchers find? For the study, researchers analyzed the cerebrospinal fluid (the biological liquid that surrounds and cushions the brain and spinal cord) from 10 patients with Alzheimer's disease and compared it to the cerebrospinal fluid of 10 people who did not have the condition. They discovered that lipoproteins (round particles made of fat and protein) in the cerebrospinal fluid of Alzheimer's patients were less effective at delivering cholesterol to neurons, or nerve cells, which are responsible for transmitting information from the brain throughout the body. What is cholesterol? Cholesterol is an essential, waxy, fat-like molecule that your body needs for good health, according to the National Heart Lung and Blood Institute (NHLBI). Cholesterol is carried around your body by two types of lipoproteins: low-density lipoproteins (a.k.a. LDL or 'bad' cholesterol) and high-density lipoproteins (a.k.a. HDL or 'good' cholesterol). High levels of LDL cholesterol can cause a buildup of fatty deposits called plaque in your arteries, raising the risk of heart attack, stroke, and other health complications, per the NHLBI. But high levels of good HDL cholesterol may lower the risk for certain health issues. Why is it important for brain function? While it has a bad rap in the health world, cholesterol is actually really important for your proper brain function. Your brain is the most cholesterol-rich organ in your body. Specifically, cholesterol helps make up cell membranes, including those in nerve cells, and plays a crucial role in your neurons' ability to "talk" to each other and transmit information. When cholesterol levels are out of balance, it can impact that transmission of essential information between nerve cells, leading to cognitive issues that are seen with neurodegenerative diseases like Alzheimer's disease. Cholesterol is also a building block for steroid hormones, which support brain function. However, that doesn't mean more cholesterol is always good for your brain. High levels of LDL cholesterol are usually considered a modifiable risk factor for ischemic stroke, or 'clogged pipes' in the brain, explains Clifford Segil, DO, a neurologist at Providence Saint John's Health Center in Santa Monica, CA. 'There is less research and understanding on the possible benefits of cholesterol found in spinal fluid including HDL, which we classically identify as the 'good cholesterol,'' Dr. Segil says. 'We know high levels of certain types of cholesterol cause strokes and we are less clear in the year 2025 about the benefits of cholesterol in brain function.' How does this link back to Alzheimer's? This particular study noted that cholesterol found in lipoproteins were different in patients with Alzheimer's disease, but Dr. Segil says that there is a 'complicated' relationship between lipids and protein in the brain. 'Some researchers continue to assign memory loss symptoms in patients with Alzheimer's due to abnormal brain protein levels and this paper noted lipid brain levels may also be abnormal,' he says. Dr. Segil points out that neurologists commonly prescribe medications called statins to lower levels of cholesterol and the risk of stroke. Lowering levels of LDL cholesterol can decrease the risk of developing certain type of dementia, including vascular dementia, he says. But it's not clear if it may do more. 'Further research will determine if lowering your cholesterol will result in lower chances of getting Alzheimer's dementia,' he says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals Solve the daily Crossword
