Walking burns calories and can help maintain muscle mass, explains Torde. So it makes sense that it can play a role in weight management. Onefound that those who took 15,000 or more steps per day tended to have a smaller waist circumference and a lower body mass index compared to those who were more sedentary. Walking 15,000 steps is a lot, though—we totally get it. It will take the average person aboutto hit that number. To make it happen, consider scattering your steps throughout your day.
If you don't have the time to hit the 15,000 mark, try to get more weight maintenance benefits from the walking you can do. You can do this by planning a route. Or, if you feel up to it, Torde recommends adding in a few light jogging intervals."You can use mailboxes or light poles as your stop and go points. After each bit of jogging, wait until you catch your breath, then repeat," she says.
If your doctor has told you that you have an increased risk for chronic conditions like high blood pressure, high cholesterol, or diabetes, consider making walks part of your daily routine. Using data from the National Walkers' Health study,that taking regular strolls reduced the risk of these conditions by 7.7%, 7%, and 12.3%, respectively. Walking can also help if you already have chronic health issues, Torde notes.
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