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The benefits of walking are many, but deciding how many miles to cover and how much time to spend walking each day is another matter.

Studies have shown that the average American takes between 3,000 and 4,000 steps daily doing everyday tings — about 1.5 to 2 miles. 1． But the Centers for Disease Control and Prevention (CDC) advises most adults to aim for 10,000 steps a day or about 5 miles. And the recommendation contributes to more positive health outcomes.

2． You can measure your efforts in quantities of time instead. “As a walker, you should aim for at least 30 minutes per day, or a total of 150 minutes per week,” says Austin, a licensed psychotherapist. What’s more, if 30 minutes of walking is unrealistic for you to do all at once, then breaking it up into three short, 10-minute sessions. 3．

It may also be helpful to health to make walking a part of one’s daily routine. People can take the stairs instead of the elevator, park at the other end of the lot and walk a further distance to a store’s entrance when shopping. 4． Then walk the rest of the way home. All these additional steps can be acquired creatively, beyond fixed walking time.

On top of such physical benefits, walking has been shown to improve sleep and mental health including mood and self-esteem. 5． Therefore, it is free and well accepted by the majority of people. If one is ready to improve overall levels of fitness, walking ticks all the right boxes.