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Walking exercises
I want to know for an adult how many steps should walk per day and per month with which intensity. Please reply
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Verbal communication is must for you.
It will really help you out.
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Depends on individual endurance training
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Hey there!
It totally depends on your age and body weight. Please connect with me online. Let’s make a proper exercise plan .
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Depends on body weight and BMI
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Walking is one of the safest and most effective exercises for adults â improves circulation, posture, joint mobility, and mood.
But, quality > quantity. Good footwear, correct posture, and gradually building intensity matter more than blindly chasing step counts.
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Assess your current daily average steps (using a pedometer or phone app). Set a realistic target (e.g., if youâre at 4,000/day â aim for 5,500/day for the next 2 weeks). Gradually build up toward 7,000â10,000 steps/day with 20â30 minutes brisk walking included. Combine walking with strength training twice a week for complete fitness. If you have pain in joints, spine, or feet â consult a physiotherapist before progressing.
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Existing conditions: If you have knee arthritis, back pain, disc issues, or balance problems, high step counts may worsen symptoms. In such cases, a tailored program (shorter walks + strengthening) is better. Sudden jumps: Donât increase from 3,000 to 10,000 steps overnight â increase by about 500â1,000 steps per week. Footwear: Always wear cushioned, supportive shoes to protect joints. Surfaces: Avoid long walks only on hard tiles or concrete â mix with softer ground if possible.
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Walking at a normal pace cannot be considered to be exercised as you do not achieve target heart rate at this pace and also cannot activate metabolic activity needed for weight loss or improve strength which are main goals of exercise, need to consider your height, weight, age for specify ur activity
You can connect for exercise planning
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do a fitness check up and then plan for exercise
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When we consider walking as an exercise we don't consider it to be done all the days/week ; 4-6 days are also enough. So, your per month intensity will vary. For per day scenario you should consider it according to your height, step length, BMI,etc. Avg steps for an adult may vary around 5k-10k.
The walking intensity should be moderate.
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Consult a physiotherapist one on one nearby you or book an online consult for customised protocols.
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You should not apply jerks to your upper/lower back as well as limbs in attempt to increase speed. Always try to improve the number of steps/timing/intensity of your exercises at appropriate intervals (it may vary from 1 week to 1 month).
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For adults, a common recommendation is to aim for around 10,000 steps per day. This translates to approximately 300,000 steps per month. The intensity of walking can vary, but incorporating moderate-intensity walking (where you can talk but not sing) is generally recommended for health benefits.
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If you have more doughts consult a Physiotherapist
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I recommend that a healthy 24-year-old adult aim for approximately 7,000–10,000 steps per day, depending on fitness level and goals. This aligns with general health guidelines, with 10,000 steps often cited for optimal cardiovascular benefits.
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Intensity should be moderate.
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Adjust based on your fitness and consult a Physiotherapist if you have specific health conditions.
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More than 6000 steps per day
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U can take online Consultation for better treatment and diagnosis
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5000 steps minimum required to walk.
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More than 5000 steps per day.
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Activity levels are built gradually over time
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Intensity depends upon your own stamina, and that will be built over time. Start with small walk daily.
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Hi please take an online consultation to know the best advice because I need more conversations.
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30 mins walking regularly is always good.
To follow a proper diet.
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Dr. Mehak Arora (PT)
Physiotherapist
1 yrs exp
Delhi
This would highly depend on a lot of factors, including your lifestyle, occupation, eating habits, BMI, and most importantly, your goal.
If you have a rather sedentary lifestyle, I would recommend taking out separate time for walking/working out daily, even if it is for 30 minutes.
However, if you have a hectic lifestyle already, fitting a separate slot into your timetable could be difficult. In that case, try to achieve a goal of 6000 steps daily, by adapting smaller measures like avoiding escalators and using the staircase, avoiding public commuters and walking small distances from one place to another.
These measures will fit into your schedule perfectly and hence prove better in a long run
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