As the New Year approaches, many are preparing their resolutions for 2025, with health goals at the forefront. For many people, these goals revolve around fitness, whether it’s going to the gym more frequently or improving their eating habits. However, before committing to an expensive gym membership, why not consider something simpler and more affordable—walking around your neighborhood?
The question on many minds is: how much walking is enough to make a difference? The answer, however, isn’t a one-size-fits-all figure. Several factors influence how much walking is “ideal,” including your current weight, health goals, fitness level, and any underlying health conditions you may have. While the specifics will vary, there are some general guidelines to help you get started.
If you’re new to exercise or haven’t worked out in a while, it’s essential to ease into walking. Start with shorter distances, perhaps once a week, and gradually increase both the length of your walks and how frequently you walk as your body adapts. This gradual approach will ensure that you don’t overexert yourself right from the start, told Mayo Clinic.
For those whose primary goal is weight loss, the more distance you cover, the more calories you’ll burn. Experts also suggest eating a light, healthy meal before your walk to prevent discomfort halfway through. But if you’re looking for a solid benchmark, 10,000 steps a day is commonly recommended. This goal translates to about four to five miles in total.
Reaching 10,000 steps can result in burning around 300 to 400 calories. If you make this a daily habit and pair it with a balanced diet, it’s possible to lose about one pound a week. The good news is that you don’t have to complete all 10,000 steps in one go. Breaking them up throughout the day makes it more achievable. For example, try taking a quick walk in the morning, a stroll during lunch, and another in the evening.
To make your walking routine even more enjoyable, consider finding a walking buddy. Chatting with someone as you walk can help pass the time and motivate you to stay active while also achieving your fitness goals. With consistent effort, walking can be a simple, yet effective, way to improve your health and reach your fitness objectives in 2025.
