Walking is one of the simplest yet most beneficial forms of exercise. Going for regular walks can improve cardiovascular health, strengthen muscles, burn calories, boost vitamin D levels, and more. But how long should you walk each day to reap these rewards? Here’s a look at how long is generally recommended for a good daily walk.
The Physical Activity Guidelines for Americans
The Physical Activity Guidelines for Americans, published by the U.S. Department of Health and Human Services, recommend that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity each week, or a combination of both. Additionally, the guidelines suggest that adults should also do muscle-strengthening activities at least 2 days per week.
Moderate-intensity aerobic activity includes brisk walking at a pace of about 3 to 4 miles per hour. So according to these guidelines, to meet the recommendation of 150 minutes per week, a person could walk briskly for 30 minutes 5 days per week.
Recommendations from Health Organizations
Many major health organizations also recommend getting in at least 150 minutes of moderate-intensity aerobic activity per week. Here are some specific recommendations on daily walks from a few trusted sources:
- The American Heart Association recommends walking at least 30 minutes per day at a brisk pace around 3 to 4 miles per hour on 5 days per week to reduce the risk of heart disease and stroke.
- The Centers for Disease Control and Prevention (CDC) promotes getting in 30 minutes of brisk walking 5 days per week for a total of at least 150 minutes per week.
- The Mayo Clinic advises aiming for 30 to 60 minutes of walking most days of the week at a brisk pace of 3 to 4 miles per hour.
So most major health organizations consistently recommend brisk walking for a total of about 30 minutes 5 days per week, or 150 minutes per week, for good health.
Recommendations for Weight Loss
If one of your goals in walking daily is to lose weight, longer or more frequent walks may be required. Here are some recommendations on the length of brisk daily walks for weight loss:
- The American College of Sports Medicine recommends 30 to 60 minutes of moderate-intensity exercise 5 days per week for weight loss. So brisk walking for 30 to 60 minutes most days can aid weight loss efforts.
- Walking at a brisk pace for 45 to 60 minutes most days of the week can help with significant weight loss, according to the Academy of Nutrition and Dietetics.
- The CDC recommends getting at least 60 to 90 minutes of moderate-intensity exercise like brisk walking daily for substantial weight loss.
Getting in 45 to 90 minutes of brisk walking per day is often recommended for significant weight loss results.
Benefits of Walking 30 Minutes Per Day
What benefits can you expect to receive from sticking to the recommended 30 minutes per day of brisk walking? Here are some of the top benefits of maintaining a regular daily 30-minute walking habit:
- Lower risk of early death – Studies show that walking just 30 minutes per day can significantly reduce risk of premature death from all causes.
- Reduced risk of heart disease – Regular brisk walking protects cardiovascular health by lowering blood pressure, cholesterol levels, and risk of heart attack and stroke.
- Decreased diabetes risk – A daily walking habit has been shown to reduce risk of developing type 2 diabetes by around 34%.
- Improved mood – Walking releases feel-good endorphins that can boost mood while also relieving stress and anxiety.
- Increased energy – Daily walking improves circulation and oxygen intake, leaving people feeling energized.
- Stronger bones and muscles – The impact from walking strengthens bones over time while working muscles throughout the body.
- Weight loss – Brisk walking for 30 minutes 5 days weekly can aid weight loss, especially when paired with a healthy diet.
Just 30 minutes of brisk walking per day on most days of the week can go a long way in providing all these great benefits!
How Brisk Should Your Walking Pace Be?
For the health benefits of walking, most sources recommend maintaining a “brisk” or “moderate-intensity” pace. But exactly what does this mean in terms of your walking speed?
Here are some general pace guidelines:
- Brisk walking = 3 to 4 miles per hour
- Moderate intensity = Generally about 3.5 miles per hour or faster, but relative to your fitness level
- A moderate-intensity walk should raise your heart rate noticeably and cause you to break a light sweat, but you should still be able to hold a conversation.
Your brisk walking pace may vary based on your current level of fitness. Focus more on how you feel during the walk rather than strictly monitoring speed. Your walk should feel moderately challenging but not completely exhausting.
Tips for Starting a Daily Walking Habit
If you currently aren’t walking daily, it can be difficult to suddenly start a walking habit. Build up gradually and follow these tips when starting out with daily brisk walks:
- Start with just 10-15 minutes if needed and add 5 minutes to each walk until you reach 30 minutes total.
- Schedule your walks like any other important appointment.
- Find an enjoyable route near your home or workplace.
- Ask friends or family members to join you to stay motivated.
- Listen to music, audiobooks or podcasts to make the walks more fun.
- Use a fitness tracker to record your steps and distance.
- Walk early in the day before your willpower weakens.
- Focus only on accumulating daily steps/time rather than speed when starting out.
It may take some time for your daily walking habit to stick. But being consistent with it by gradually increasing your duration and scheduling walks into your day can help form long-term fitness habits.
How to Determine Your Ideal Walking Duration
The amount of time you should ideally spend briskly walking each day depends on your health and fitness goals. Here are some factors to consider when setting your ideal daily walking duration:
- Current fitness level – If you aren’t used to regular exercise, start with just 10-20 minutes of walking and build up duration from there. More fit individuals can start with 30-60 minutes.
- Weight loss goals – Longer daily walks of 45-90 minutes may be needed for significant weight loss.
- Available time – Make your walks fit realistically within your schedule without overburdening yourself.
- Energy and stamina – Don’t exhaust yourself. Build up endurance so you can walk briskly for 30+ minutes without draining energy.
- Enjoyment – Find a daily walking duration you look forward to rather than dread.
Consider all these factors to land on your optimal personal daily walking duration. You can always adjust this over time as your fitness and stamina improves.
Walking Plan Example for 30 Minutes Daily
What would a sample walking plan look like to accumulate a brisk 30-minute walk daily? Here is one example:
Monday
– Morning: 15 minute brisk walk around the neighborhood
– Evening: 15 minute brisk treadmill walk at the gym
Tuesday
– Morning: 30 minute outdoor brisk walk with co-workers before work
Wednesday
– Evening: 30 minute neighborhood power walk after dinner
Thursday
– Morning: 15 minute walk from home to nearby coffee shop
– Afternoon: 15 minute walking meeting with colleague
Friday
– Morning: 30 minute brisk trail walk before starting workday
Saturday
– Rest day
Sunday
– Afternoon: 60 minute local nature trail hike with family
This splits up the 30 minutes over different times of day, includes both solo and social walks, and incorporates variety with locations. Adjust days and times as needed to fit your own schedule.
Walking Distance in 30 Minutes
Wondering how far you can walk in 30 minutes at a brisk moderate pace? Here are some estimates on the distance covered in 30 minutes based on pace:
| Pace (mph) | Distance in 30 Minutes |
|---|---|
| 2.5 | 1.25 miles |
| 3 | 1.5 miles |
| 3.5 | 1.75 miles |
| 4 | 2 miles |
For the average brisk walking pace of 3 to 4 miles per hour, most people can cover between 1.5 to 2 miles in 30 minutes of walking.
Using a Pedometer to Track Your Steps
Wearing a pedometer or other step-tracking device is a simple way to monitor your walking volume each day. Here are some steps and considerations for utilizing a pedometer for your daily walks:
- Purchase an affordable, accurate pedometer or fitness tracker with a built-in step counter.
- Securely attach your tracker to your waistband or shoe each morning.
- Record your steps after each walking session, or record your total daily steps at night.
- Calculate how many steps equal about 30 minutes of walking for you.
- Aim to hit at least this 30-minute equivalent each day.
- Slowly increase daily steps as you grow more conditioned.
- Consider syncing your tracker to a fitness app to easily record steps.
Using a fitness tracker with a step counter makes it easy to quantify your walking activity and track your progress over time. Investing in a pedometer can provide the motivation needed to start clocking serious daily steps.
Overcoming Common Walking Obstacles
Despite the benefits, sticking to a daily walking routine isn’t always easy. Here are some potential obstacles and how to overcome them:
Lack of Time
– Wake up 30 minutes earlier to fit in an AM walk.
– Take regular short walking breaks at work.
– Squeeze in a family walk after dinner.
– Listen to podcasts or audiobooks to maximize your time.
Low Motivation
– Choose interesting walking routes like city sidewalks or nature trails.
– Read about the mental and physical benefits for inspiration.
– Invite an exercise buddy to join you.
– Vary your location, distance and pacing to keep it novel.
Forgetfulness
– Note walks on your daily calendar.
– Schedule walks like appointments.
– Set reminders on your phone for walking time.
– Keep walking shoes, socks and pedometer visible.
Laziness
– Gradually transition into a walking habit over a month.
– Follow an incremental plan that builds up duration.
– Focus on how much better you’ll feel after walks.
– Make a bet with a friend or family member to stay accountable.
Lack of Safe Places
– Drive to a local park or nature trail if needed.
– Walk laps at the mall on poor weather days.
– Invest in a treadmill for at-home walking.
With some practical tips and mental strategies, these common obstacles can be overcome on your journey to a daily walking habit.
Safety Tips for Your Daily Walks
Walking daily provides huge benefits, but you also want to stay safe on your regular walks. Here are some key safety tips to follow:
- Tell someone where and when you’ll be walking.
- Carry your cell phone and ID.
- Wear bright, reflective clothing if walking at night.
- Walk in well-lit areas when dark.
- Stay aware of surroundings; lower music volume.
- Walk facing traffic if along a road.
- Bring pepper spray as a precaution.
- Avoid unpopulated areas and shortcuts.
- Walk with a partner in unfamiliar areas.
- Stop if being harassed and call for help.
Being proactive with safety makes it far easier to confidently enjoy and stick to your daily walking regimen.
Proper Walking Form and Technique
In addition to your walking duration, pace and distance, using proper form and technique during your daily walks is also important. Here are some tips for good walking form:
- Stand up straight with relaxed shoulders down.
- Look straight ahead, not down at feet.
- Step heel first, then roll through the step from heel to toe.
- Walk with short, quick strides; don’t overstride.
- Swing arms naturally in opposition of legs.
- Maintain brisk pace that quickly raises heart rate.
- Pump arms more vigorously to increase intensity.
Proper walking posture and mechanics make your walks more comfortable while burning more calories per step.
Conclusion
Aim for 30 minutes of brisk walking per day, ideally 5 days per week, for a total of at least 150 minutes weekly. This target has been consistently recommended by health organizations for substantial health benefits. Walking at a moderate intensity that quickly boosts your heart rate while maintaining good form and focus is key. Invest in a comfortable pair of walking shoes, use a fitness tracker to monitor steps, and overcome any obstacles through dedication and practical strategies. Sticking to a regular walking routine can significantly improve your physical health and mental well-being.