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Walking Is Exercise: The Truth About Steps

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  //health-fitness.news-articles.net/content/2025/ .. 8/walking-is-exercise-the-truth-about-steps.html
  Published in Health and Fitness on Thursday, December 18th 2025 at 15:42 GMT by CNET

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Walking: A Simple, Effective Way to Meet Your Exercise Goals?
(Summarized from CNET’s “Does walking count as exercise?” and its linked resources)

When it comes to staying active, the answer is clear: walking is an exercise. But how many steps should you aim for, and can a leisurely stroll really keep your heart healthy? CNET’s in‑depth look, supported by links to CDC, WHO, and other health authorities, answers these questions and offers practical ways to turn walking into a daily habit.

1. Walking Meets the Definition of Moderate‑Intensity Exercise

In the article, walking is described as the quintessential example of “moderate‑intensity aerobic activity.” The U.S. Centers for Disease Control and Prevention (CDC) explains that moderate‑intensity exercise raises your heart rate to 50‑70 % of your maximum, and that brisk walking (3–4 mph, or roughly 5–6 kph) comfortably falls into this range. A link to the CDC’s Physical Activity Basics page clarifies that walking is a low‑impact, accessible form of exercise that can be performed almost anywhere, making it especially valuable for people who are new to fitness or who have joint concerns.

The article notes that walking can also count toward vigorous‑intensity goals if you go fast enough or walk on a steep incline. The CDC’s Walking page lists intensity thresholds and demonstrates how an incline can effectively “step up” your effort, making a 3 mph walk on a 5 % incline roughly equivalent to a 5 mph flat walk.

2. How Many Steps Should You Take?

The 10,000‑Step Myth

CNET highlights the long‑standing “10,000 steps per day” slogan, tracing its origin to a Japanese pedometer commercial from the 1960s. While it has become a cultural shorthand for “active,” recent research suggests the optimal target is more flexible.

A 2019 meta‑analysis (linked in the article) found a dose–response relationship: every 1,000 extra steps per day was associated with a 4 % decrease in all‑cause mortality. The study concluded that moderate walking—roughly 7,000–8,000 steps daily—offers substantial health benefits for people who are currently sedentary.

Official Guidelines

• World Health Organization (WHO) recommends at least 150 minutes of moderate‑intensity activity each week or 75 minutes of vigorous activity. The WHO’s Physical Activity page (linked in the article) translates this into roughly 10,000 steps for most adults.
• American College of Sports Medicine (ACSM) suggests 150–300 minutes of moderate activity weekly, emphasizing that any increase from a sedentary baseline yields gains.

Thus, while 10,000 steps remains a useful benchmark, the key takeaway is that more is better, and even a modest uptick can improve health outcomes.

3. The Health Pay‑off of Walking

The article pulls together evidence that walking can:

One frequently cited study (linked from the article) followed 16,000 adults for 13 years and found that those who walked 7,000–8,000 steps daily had a 20 % lower risk of developing type 2 diabetes than those who walked less than 5,000 steps.

4. Making Walking a Habit

CNET offers actionable tips:

1. Break it up – Two 15‑minute walks or a single 30‑minute stroll fit easily into a busy day.
2. Use stairs – Whenever possible, skip the elevator.
3. Walk while you talk – Phone calls or virtual meetings can double as walking sessions.
4. Add incline – Walking outdoors on a hill or using a treadmill incline boosts intensity.
5. Track it – Most smartphones and smartwatches now feature a step counter; the article links to the Step Counter Apps page for options like Fitbit, Apple Health, and Google Fit.

5. Tools & Tracking

• Pedometers – The article explains that basic pedometers are inexpensive and effective for daily goals.
• Smartphones & Wearables – Apps can provide detailed metrics (calories burned, distance, pace). The linked Health Tech Review page discusses pros and cons of top devices.
• Community Challenges – Many apps offer walking challenges that can add a social element and accountability.

6. Caveats & Special Considerations

• Footwear – Proper walking shoes reduce injury risk; the article’s Shoelife link provides guidance on selecting the right pair.
• Medical Conditions – People with joint pain, cardiovascular issues, or other health concerns should consult a provider before starting a new walking routine.
• Environment – Weather and safety can affect consistency; the article suggests indoor walking tracks or treadmills as alternatives.

7. Bottom Line

Walking is unequivocally exercise. Whether you hit 10,000 steps, 7,000, or just add a few extra minutes to your routine, the health benefits—cardiovascular, metabolic, and mental—are well documented. By leveraging the simple tools available today, integrating brisk strolls into daily life, and keeping an eye on your step count, you can make walking a cornerstone of a healthy, active lifestyle.

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