How many STEPS should I walk per day to stay HEALTHY?
Yet walking for regular activity can help reduce your risk of these common health problems:
Heart disease
Obesity
Diabetes
High blood pressure
DepressionThe U.S. Department of Health and Human Services recommends 150 minutes a week of moderate-intensity exercise, such as brisk walking. But you don’t have to jump feet-first into the 150-minute goal. Start where you are and gradually increase your activity week by week.
Those 150 minutes a week can be divided in many different ways. Some people aim for 30 minutes of exercise five days a week. Others fit in 10 minutes of exercise several times a day.Take the dog for a walk. If you don’t have a dog, volunteer to walk dogs at an animal shelter. Or combine your activity with social time by joining a friend to walk his or her dog.
Try music. A bouncy tune or something with a strong beat can make activity more enjoyable and help motivate you to walk farther or faster.
Include the family. Instead of an afternoon movie, go for a walk or hike together.
Go in person. Instead of sending a work email, walk to your colleague’s desk.
Walk while waiting. Take a walk instead of sitting when you’re early for an appointment or waiting for a flight.
Schedule workday walks. Put reminders in your calendar for short walking breaks to ramp up your energy throughout the day. Have a one-on-one meeting? Plan to walk and talk.
Park farther away. Choose parking spots farther away from the entrance. If you take the bus, get off a stop early and walk the rest of the way.
Take the stairs. Even going down the stairs counts as steps and burns calories.