Trying to move more? Expert explains the benefits of counting steps

LA CROSSE, Wisconsin — You may have heard about the health benefits of tracking your steps. But what is the right number of steps? Are some types of stepping better for you than others? Mackenzie Long, a personal trainer in physical therapy and sports medicine at the Mayo Clinic Health System in La Crosse and Onalaska, Wisconsin, explains.  

"Whether you're tracking steps with your phone, a smartwatch or a pedometer, the result is the same: you'll have a good indicator of how much you're moving during the day," Long says. "The best device for you is the one you'll use."  

Many devices allow you to set up alerts and goals that remind you to move. And that's what counts, Long adds. The ultimate goal is to move 150 minutes per week. 

Here's what walking can help you do: 

• Control your blood pressure. 

• Lose or maintain weight. 

• Improve balance and coordination. 

• Increase core strength. 

• Manage stress and improve mood by releasing endorphins. 

• Manage your diabetes. 

• Reduce the risk of a heart attack. 

• Reduce the risk of developing type 2 diabetes. 

• Stay strong and active. 

Walking also has been shown to: 

• Improve sleep. 

• Slow mental decline. 

• Lower the risk of dementia. 

• Reduce the risk of some cancers. 

• Help you lead a longer life. 

• Maintain independent living into older age. 

"If you're on a medically assisted weight-loss journey, whether that's bariatric surgery or a GLP-1 drug, being physically active will help burn calories, build strength, maintain muscle mass and bone density, and promote sustainable weight loss," Long explains. "It also can help medications work better." 

There isn't really a magic number of steps for reaping these benefits, Long says. 

"If you can get in 10,000 steps a day, great. Research has shown that 10,000 steps a day can lead to reductions in premature death, with a majority of that reduction happening between 4,000 and 8,000 steps," she says. "After 10,000, you'll still see benefits, but they start to plateau."  

How you get your steps doesn't really matter, Long says. Walking has a cumulative effect on your body across your day. So whether you walk your dog for 15 minutes in the morning and 15 minutes at night, go for a brisk 30-minute walk or spend an hour moving around the house or working in the yard, those steps all count. 

"The best way to start tracking your steps is to take it slow and steady. Listen to your body — it will tell you whether you're trying to do too much," Long advises. "Work more steps into your day by parking farther away from entrances, walking in place while you're waiting for the timer on the microwave to go off, and making multiple trips to bring in packages rather than loading up in just one. You may want to consider getting a walking pad and use it while watching TV or doing food prep in the kitchen." 

When you're advised to go for a brisk walk, what does that mean? "Brisk" is different for everyone, Long says. The average walking speed to aim for is 3 to 3.5 mph, which a device can help you measure. If you can walk faster safely, great. However, walking slowly is better than not walking at all and will still give you the benefits of moving your body. 

The talk test is an easy way to identify a proper intensity, Long suggests. If you're able to talk but find it difficult to carry on a full conversation, that's "brisk" for you. You may not be out of breath, but your breathing is definitely elevated. New research indicates that brisk walking can boost brain function and well-being, as well as physical health. 

"Even if you're able to get in a little bit of walking every day, your body responds to this exercise, and you gain the benefits," Long says. 

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