Though the term "hot girl walk" may no longer be trending, the practice remains popular. People continue to enjoy walking while listening to their favorite playlists or podcasts. But beyond the enjoyment, you might wonder: Can walking really improve your health? And what about that often-cited goal of 10,000 steps a day — is it necessary, and how many miles does that even equate to?
The truth is, even small changes like taking a few more steps each day or increasing your weekly walking can have a significant impact on your health. This isn't hyperbole. According to the World Health Organization, physical inactivity is a leading modifiable risk factor for death. Too little movement and too much sitting can lead to serious health issues, including an increased risk of chronic diseases such as diabetes, colon cancer, and cardiovascular disease.
Any form of movement — whether it's walking, running, resistance training, or yoga — can positively affect your long-term health. For most people, walking is an excellent starting point. Megan Stuteville, an ACSM-certified personal trainer at Female Fight Club Columbus, explains, "Walking is great for both physical and mental health. It provides repeated resistance to the muscles and bones of the lower body, helping them stay strong. Joint mobility improves at the hips, knees, and ankles, and it can increase your total daily energy expenditure."
### How Much Should You Walk Each Day?
The American College of Sports Medicine (ACSM) recommends at least 30 minutes of moderate-intensity physical activity five days a week, or 20 minutes of vigorous activity three days a week. However, we often hear that we should aim for 10,000 steps a day. While this number is a good benchmark, it's not set in stone. In fact, research suggests that 8,000 steps per day could offer substantial health benefits. A study by the National Institutes of Health found that individuals who walked 8,000 steps daily had a 50 percent lower risk of death compared to those who walked 4,000 steps. Interestingly, those who walked 12,000 steps had a 65 percent lower risk of death from any cause.
Another study published in JAMA Network Open followed 3,101 participants over ten years. It found that those who took at least 8,000 steps one to two days per week had a lower all-cause mortality rate. Over time, participants who consistently walked 8,000 steps per week saw reduced risks of all-cause and cardiovascular-related deaths.
### How Many Steps Are in a Mile?
It can be challenging to visualize exactly how far 8,000, 10,000, or 12,000 steps are. On average, there are roughly 2,000 steps in a mile, depending on your height and stride length. So, 10,000 steps equates to about five miles, according to ACSM guidelines. Similarly, 8,000 steps is approximately four miles.
If these numbers seem daunting, remember that they represent the total number of steps taken throughout the entire day. You might be surprised by how many steps you accumulate through everyday activities like checking the mail, grocery shopping, or walking the dog.
### Benefits of Walking
If tracking steps isn't your thing, you can focus on the duration of your walks instead. Stuteville notes that "benefits of walking can be seen from as little as ten to 20 minutes per day." These benefits include:
- **Mental Clarity:** Walking can help clear your mind and reduce stress.
- **Stress Relief:** Physical activity releases endorphins, which can improve your mood.
- **Improved Heart Health:** Regular walking strengthens the heart and improves circulation.
- **Reduced Blood Pressure:** Consistent walking can help lower blood pressure.
- **Joint Mobility:** Walking keeps your joints flexible and reduces stiffness.
- **Bone Strengthening:** Weight-bearing exercises like walking help maintain bone density.
- **Increased Total Daily Energy Expenditure:** More movement means more calories burned.
While specific goals like 8,000 or 10,000 steps per day can be helpful, fixating on these numbers isn't necessary. There are plenty of enjoyable activities that don't involve counting steps. Obsessing over metrics like steps or active minutes can negatively impact your mental well-being. Instead, focus on integrating physical activity into your daily routine. Could you take the stairs instead of the elevator, or park farther away from your destination? Small changes can add up and help overcome the common barrier of lack of time.
### Conclusion
Whether you're just beginning your fitness journey or looking to enhance your current routine, walking offers numerous benefits. It's a simple yet effective way to increase your overall movement. Ultimately, it comes down to taking that first step.
**Expert Insights:**
- **Megan Stuteville, MS, ACSM-CPT:** An ACSM-certified personal trainer with a Master of Science in Exercise Science from George Washington University. She has experience as a collegiate tennis player and currently works at Female Fight Club Columbus.
- **Jade Esmeralda, MS, CSCS:** A Staff Writer specializing in health and fitness, Jade holds a Master of Science in Exercise Science and Strength and Conditioning from George Washington University. With a background in martial arts and dance, she focuses on strength & conditioning and human performance.
So, lace up your shoes and start walking — your body and mind will thank you!