Walking is one of the types of physical activity that can be practiced every day, anywhere and at any time, without the need for special equipment. Now, the question arises – is it better to walk fast, or rather slowly, and how many steps should be taken per day?

These are the positive effects of walking on the human body

1. Improves heart health: Walking increases the heart rate, which improves its overall activity. In addition, daily walking improves the endurance of the walker, and allows a person to exercise more and more.

2. Maintaining bone health: walking is an activity that uses one’s weight, so daily walking maintains bone health, increases their density, and reduces the risk of osteoporosis and fractures.

3. Mood improvement: Walking can make the walker happier, as it leads to the release of endorphins, hormones that induce happiness and reduce stress. This means that walking can help control anxiety and prevent depression.

4. Improving the quality of sleep: Walking every day may improve the quality of sleep, as it helps reduce the level of stress. In addition, when the body is tired, it seeks rest – and falls asleep faster.

5. Increase in energy levels: deep, quality sleep and a good mood are the basis for a high energy level that you will receive every day when you walk.

6. Muscle strengthening: walking activates the muscles in the lower body, strengthens them and improves the general fitness level.

How much should a person walk daily?

As mentioned, everything depends on the health and age of the person, and it is recommended to consult a doctor. But in general, walking ten thousand steps every day, equals six to seven kilometers.

* Fast walking is better: it is generally recommended to walk at a fast pace, and the appropriate speed is one that allows you to talk – but not sing. According to a study published in 2022, “fast walking” has a positive effect on heart disease, cancer and dementia, in addition to meeting the daily number of steps. Another study revealed that walking an additional 2,000 steps, above the recommended amount, reduces the chance of premature death by eight to 11 percent.

* Is walking really a sport? Yes, and it is one of the most effective sports for burning calories, strengthening muscles and helping with weight control.