How Many Miles Should You Walk a Day?

Walking is a simple, low-impact exercise that can help improve your physical fitness. Studies on how much you should walk each day for optimal health have had varying results, but most evidence suggests walking 4-5 miles daily has significant health benefits. Research shows adults who walk this amount may have improved heart health, mood, and lifespan. 

The number of miles you should walk daily depends on your goals, age, health conditions, and other physical activities. To be considered active, you need to walk at least 5,000 steps, or about 2.5 miles, per day.

Health organizations recommend that adults complete at least 150 minutes of moderate-intensity physical activity each week. This means walking briskly (100-119 steps per minute) for about 22 minutes, or about one mile, daily (depending on your pace). You should feel slightly out of breath but able to talk with someone.

You likely need to walk 4-5 miles, or 8,000-10,000 steps, daily to see the most health benefits and improve your lifespan. Walking at least 8,000 steps per day (about 4 miles) seems to improve heart health and lower the risk of premature death. Missing a day won’t derail your success: Hitting this goal once or twice weekly can still lead to significant health benefits.

One large-scale study of adults under 60 found an association between walking 4-5 miles daily and a reduced risk of premature death. It’s unclear if walking was the direct cause. 

Walking at least 4 miles per day may also help you lose weight. An 18-month randomized trial found people walking 5 miles per day (10,000 steps) had a better chance of losing body weight. 

While mileage can be a simple way to set walking goals, tracking how much time you spend walking daily may be more helpful. Tracking time instead of distance is typically better because factors like terrain, weather, and fitness level may affect walking pace.

A person at a higher fitness level would cover more distance per minute than someone with a lower level of fitness. Research shows the average person can walk a mile in about 15-22 minutes, while competitive walkers might complete a mile in about 11 minutes.

Other factors include:

• Gait: A person may also walk faster or slower due to their walking gait (walking pattern), which is based on factors like height.
• Terrain: Walking more difficult terrain, like uneven trails and hills, can also take more time and effort than walking flat surfaces of the same mileage.
• Uphill vs. flat: Walking uphill activates more muscles than walking on a flat surface.

Daily walking is an excellent way to stay active and improve overall health. Walking is an aerobic activity (“cardio”) because it increases your heart rate and breathing to pump more blood and oxygen to your organs and muscles. This effect provides preventative and symptom-reducing health benefits.

Reduces Heart Disease Risk

Completing moderate physical activities like walking for 150 minutes each week (22 minutes per day) lowers the risk of heart disease and stroke. Walking can also help lower blood pressure and improve cholesterol levels—two main contributors to heart disease.

If you have a heart condition, it’s important to talk to your healthcare provider about safe levels of exercise before increasing your physical activity.

Improves Blood Sugar Control

Studies show walking for just 10 minutes after a meal can help regulate blood sugar levels. In general, regular physical activity helps reduce the risk of developing type 2 diabetes—a condition in which insulin resistance leads to high blood sugar levels. 

Walking can also help people already diagnosed with type 2 diabetes manage their blood sugar levels and lower their risk of developing heart disease and nerve damage. 

Protects Bone, Muscle, and Joint Health

Walking requires full-body movement, which can help keep your bones and muscles strong.

Walking can also benefit people with arthritis, a condition that causes inflammation of the joints. Studies show people with arthritis who regularly walk have reduced joint pain, increased movement of stiff joints, and improved mood. 

Improves Mood and Stress

Taking a daily walk can help protect your mental health. Walking can help you immediately destress and improve your emotional health.

Moderate exercise (like brisk walking) has also been shown to help ease short-term anxiety, protect cognitive thinking skills, and reduce the risk of anxiety and depression. This may be because exercise helps your body release endorphins, feel-good chemicals in the brain that can help improve your mood.

Boosts Immune Health

Walking every day may help reduce your risk of getting sick from infections. Research shows people who are physically active are less likely to get extremely sick from illnesses like COVID-19, the flu, and pneumonia.

While you can still contract the illness, your symptoms may be less severe if you exercise regularly and maintain other aspects of your health.

Here are some ways you can increase the number of miles you walk a day:

• Walk a few times a day: If you find it difficult to walk 4-5 miles at once (either physically or due to factors like your schedule), break it into smaller chunks—for example, walking 10-15 minutes throughout the day
• Wear a fitness tracker: Track your steps, mileage, or time spent walking with your watch, smartphone app, or other activity monitor to see your progress and ensure you hit your goals
• Set walking reminders: Schedule alarms on your phone to alert you when it’s time to get up and move
• Listen while you move: Try listening to a podcast, audiobook, or music or talk on the phone
• Change up your walking location: If you’re bored of your usual scenery, try walking on a new nature trail or neighborhood route
• Walk with a friend: Schedule a walk with a friend to keep you accountable and make exercise a social activity
• Dress for success: Wear comfortable and supportive walking shoes

Walking 4-5 miles daily may help improve your lifespan and overall health, including heart health, blood sugar control, mood, and immune health.

Since many people walk at different paces or on different terrains, it may be better to set walking goals based on duration rather than mileage. Experts recommend walking briskly for 150 minutes each week, or roughly 22 minutes daily.