Step It Up

add-time-distance-walks

Quick Win

Every step counts! To increase the benefits of your walks, build on your routine by adding time or distance.

Try this today

• Add on. If you measure your walks by time, increase by a few minutes. If you track distance, tack on a few fractions of a mile. Plan your route for this extra distance.
• Other options: Add a second walk to your day, perhaps a brisk stroll before breakfast or after dinner.
• Stay motivated by tracking your progress. Note your new routine on your calendar, and set a date to add more time or distance.

Why

Getting at least 150 minutes of moderate-intensity aerobic exercise per week is important for overall health, according to the Centers for Disease Control and Prevention. Starting with a manageable walking routine and tacking on a bit more every so often can help you reach this goal. Even modest increases in your steps may lead to greater health benefits. Among almost 80,000 older adults followed for close to seven years, those who walked 3,800 steps a day had a 25 percent lower risk of developing dementia than those who walked infrequently. Getting up to 9,800 steps in a day offered the optimal risk reduction, according to a 2022 report in JAMA Neurology.