According to the Mayo Clinic, the average American walks 3000-4000 steps in a day or approximately 1.5 to 2 miles. Some people do more and track their steps using a Fitbit , Apple Watch, and other fitness trackers. The great thing about fitness trackers is that you can set step goals.  Many people try for 10,000 steps per day; however, regular brisk walks are beneficial too.

Benefits of Brisk Walks

Here are a few benefits of brisk walks. First, brisk walks help you maintain a healthy weight. They can help prevent and manage various health conditions like high blood pressure, Type 2 diabetes, and decrease body fat. Brisk walks strengthen bones and muscles, improve your balance and coordination, and can help to improve your mood.  Walking helps to reduce stress. 

A benefit of walking includes weight loss along with watching your calorie intake. We all can exercise every day of the week, but if we eat more than our bodies need, the weight will not decrease. To lose weight, we need to take in fewer calories than our bodies burn. Can we lose weight by walking 30 minutes per day? Yes, we can if we watch our calorie intake and walk briskly for 30 or more minutes per day. One can lose 1-2 pounds per month by walking 30 minutes per day.

Sometimes it may be challenging to get in more than 3000-4000 steps in a day. If you work and sit most of the day, you have to be creative to enjoy the benefits of walking. Here are a few tips to include more steps in your day.  Walk around your school or grounds. Step away from your classroom or office, gather some co-workers and briskly walk the hallways. If possible, walk the stairs and count the number of flights. Schedule walks during preparation periods or before and after school hours. If you have a 30-minute lunch period, it is perfect for getting in your steps for the day. 

Personal Time and Walking

Now, think about your personal time. Another tip to improve the number of steps per day is to walk to places like the grocery store or post office if they are a few blocks away. If you need company, invite family members to join you. The benefits of walking can become a family affair. If you have a dog, walk the dog and add up the steps. Play some music to help pass the time during your stroll. America Walks informs you that one-fourth of all trips in the United States are one mile or less. Most of these trips are by car. Imagine if more people walk instead of driving for less than one mile.

Starting A Walking Challenge

You probably wonder how to get started to enjoy the benefits of walking. It is not too challenging to begin. First, set goals and make a plan to reach them. How many steps or miles do you want to walk daily. Where do you want to walk? Is your preference to stroll through the neighborhood, go to a local park or trail, or a nearby track? You can mix it up and choose different locations based on your surroundings. Always as a precaution check with your doctor for medical advice before beginning a new exercise routine.

The next step is to be prepared for walking. To enjoy the benefits of walking, you will need comfortable walking shoes and clothing. Get fitted for shoes that are made, especially for walking. Many brands like Nike, New Balance, Asics, and others have different models to meet your needs. Also, you need moisture wick and breathable clothing. Remember your walks are brisk and you will sweat. Your clothes must absorb the sweat and help to keep your body temperature cool.