If you want to improve your health and fitness, how many steps should you have per day and what are the benefits? Let’s find out.
According to the CDC, most adults should aim to get 10,000 steps per day for general fitness purposes. As an effective form of low-impact exercise, walking can help you both improve and maintain your physical fitness. The following explains how many steps you should take for general health, weight loss, physical strength, and more.
General Health Guidelines
While most U.S. adults get only 3,000-4,000 steps per day, the CDC recommends 10,000 steps daily (about 5 miles). Moreover, the Arthritis Foundation says that walking can improve muscle strength, blood flow, joint stiffness, mood, sleep, breathing, and more.
Furthermore, studies show that even taking 8,000 steps per day can lower your risk of dying by any cause by 51% when compared to people who only take 4,000 steps per day.
Weight Loss Guidelines
Even though the number of steps you need for weight loss depends on various factors, 10,000 steps is a good goal. According to a 2018 analysis, people with obesity who combined 10,000 steps with moderate-to-vigorous activity had enhanced weight loss. In addition, by keeping up this level of activity, participants maintained their weight loss at least until the 18-month follow-up.
If you want to improve your strength, flexibility, or stamina while walking, try more intense forms of walking. For example, you can walk uphill, climb stairs, step up and down on a stool, and wear weighted ankle straps. In the U.S., the average walking speed is 3 mph, but you can increase it by going to the beat of up-tempo music.
Male vs. Female Guidelines
Currently, there is no conclusive evidence that points to natal sex as a factor in the number of steps necessary. In other words, taking 10,000 steps per day is recommended for both males and females as their goal. In addition, pregnant women can briskly walk safely and get 150 minutes of moderate-intensity exercise per week.
While most adults require similar levels of physical activity, other age groups may have different needs. For instance, the CDC recommends that children aged 3-5 years old remain physically active daily but have no specific guidelines.
Between ages 6 and 17, they should get at least 60 minutes of aerobic and strength exercise per day (about 12,000 steps). In contrast, older adults should walk between 4,400 steps and 8,000 steps, with more steps lowering mortality rates.
While walking guidelines may vary by goal or group, 10,000 steps is a pretty safe goal for most people. If you want to give yourself an extra boost while walking, try L-arginine Plus.
It’s a daily supplement that promotes circulation, energy levels, and overall health. Give your health the support it needs and take L-arginine Plus along with your new walking routine.