Step up: How to build a walking habit, 500 steps at a time

Starting a walking routine requires only comfortable shoes and your own legs. Unlike gym sessions, walking incurs minimal costs and can easily be incorporated into daily life. Amanda Paluch, a University of Massachusetts Amherst kinesiology professor, emphasizes its convenience, noting it can be done near home or in one's neighborhood.

The U.S. Department of Health and Human Services recommends at least 30 minutes of brisk walking, five days a week, to meet the recommended 150 minutes of moderate activity weekly. Research shows that brisk walking for at least 30 minutes a day can lower the risk of heart disease, stroke, high blood pressure, type 2 diabetes, and dementia.

A 2023 GeroScience review found that the fastest walkers had a 44% lower risk of stroke compared to the slowest walkers. Additionally, a 2022 analysis of 15 studies led by Paluch revealed that the risk of early death continued to decrease as daily steps increased, peaking at around 6,000 to 8,000 steps for adults aged 60 and above, and 8,000 to 10,000 steps for younger adults.

To begin, Paluch recommends starting at one's current step count, then gradually increasing by about 500 steps per day. Setting achievable goals, like three 10-minute walks daily, can make the goal more attainable and reduce the risk of injury. Walking at a moderate intensity, where one can talk but not sing, is ideal. A 150-pound person burns approximately 297 calories per hour walking briskly.

Always warm up, cool down, and choose safe routes. Individuals with chronic conditions or recent injuries should consult their healthcare provider before starting a walking program.