NEW YORK, Feb 10: Research highlights that walking is incredibly beneficial for overall health. Incorporating more steps into your daily routine can improve heart and lung health, assist in weight management, enhance sleep quality, and reduce the risk of chronic conditions like diabetes and hypertension. Additionally, walking has mental health benefits, including the reduction of stress, anxiety, and depression symptoms.

While experts debate the ideal number of steps, a 2024 study in the British Journal of Sports Medicine found that walking between 9,000 and 10,500 steps daily provides the greatest benefits. However, even walking just 2,200 steps a day can extend lifespan and reduce the risk of heart disease.

The advantages of walking are not only dependent on the number of steps but also the duration. Extended walks, like the 6-6-6 challenge (taking one 60-minute walk per day) or hiking a scenic trail, are becoming more popular among Americans. Chris Mohr, a fitness and nutrition advisor at BarBend, explains that long walks (more than 30 minutes) have distinct benefits, improving circulation, strengthening the heart, and enhancing lung capacity by sustaining aerobic activity for an extended period. This helps make the heart and lungs stronger and more efficient.

Long walks also have muscular benefits, particularly for the calves, glutes, and hamstrings. Walking on inclines, such as during hikes, engages more muscle fibers, boosting endurance, stability, and overall lower-body strength. Moreover, a long walk increases blood flow to the brain, which shorter walks may not do as effectively. This boost in blood flow enhances cognitive function, reduces stress, and improves mood.

Michelle English, a licensed clinical social worker, adds that longer walks can also promote a meditative state. “The repetitive motion and rhythm of a long walk can help quiet the mind,” she says, providing a calming experience. Plus, spending time outdoors during these walks offers restorative mental well-being from nature’s calming effects.

For those aiming to lose weight, longer walks can be especially helpful. Melissa Worley, a personal trainer and wellness expert, notes that walking for longer periods allows you to burn more calories without the risk of injury associated with high-impact activities like running. Ronny Garcia, a personal trainer at Blink Fitness, explains that after 30 minutes of walking, the body begins using stored fat as energy, making long walks ideal for fat loss.

The Centers for Disease Control and Prevention (CDC) classifies brisk walking as a moderate-intensity exercise and recommends 150 minutes of it per week. While you can break up these 150 minutes into smaller sessions, extended walks offer sustained cardiovascular benefits without the risk of injury, making them an easy and cost-free option to start.

To stay motivated during longer walks, Worley suggests “habit stacking,” like listening to an audiobook or podcast. For indoor workouts, she recommends watching a TV show while on a treadmill or walking pad to keep you moving.

However, it’s important to remember that even with long walks, it’s essential to avoid long periods of sedentary behavior. The health risks of sitting for extended periods remain, even if you regularly walk. Make sure to get up and move every half hour, even if you’ve already completed a long walk earlier in the day.