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Is Walking a Mile a Day Enough Exercise?

by
author image Beth Rifkin
Based in San Francisco, Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis," "American Fitness" and others. She holds a Bachelor of Business Administration from Temple University.
Is Walking a Mile a Day Enough Exercise?
A woman power walks down a road. Photo Credit Comstock Images/Stockbyte/Getty Images

Walking a mile a day, seven days a week, at the pace of 3 mph barely meets the minimum cardiovascular exercise requirements set by the Centers for Disease Control and Prevention, which recommends 150 minutes of moderately paced aerobic activity per week. Regular cardio exercise helps to burn calories, relieve stress and improve your ability to sleep. Increasing your exercise time to 225 or even 300 minutes per week, along with two full-body strength-training workouts, can help to maximize the health and calorie-burning benefits.

Benefits of Walking

Walking is a low-impact form of exercise that provides a productive workout when performed at a pace of 3 to 4 mph. Walking at a brisk pace is simple to execute, and the only equipment that is needed is a well-fitting pair of walking shoes that provides both cushioning and arch support. Along with activating your circulatory and cardiovascular system, walking helps to strengthen your quadriceps, hamstrings, glutes, calves and core.

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