Written by: Patrick Randolph, Ph.D.
Date updated: 8/6/2021

The 10,000-step goal, which is about 5 miles, can burn enough calories to burn about one pound weekly. A pedometer can track steps, determine a baseline average and track progress, which is a proven method for reaching goals. How far you walk depends on your circumstances but the benefits of a 30-minute daily stroll are nearly boundless, from slowing mental decline and lowering blood pressure, to improving sleep and relieving depression. One study out of California State University showed that mood lifted in correlation with increased numbers of daily steps, and researchers at the Harvard School of Public Health found that 30 minutes of walking each day cut stroke risk by a minimum of 20%.

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