Walking for Fitness: Your Complete Guide
Walking is the most accessible exercise on earth. Find your perfect daily goal, calculate your progress, and discover why millions choose walking as their path to better health.
Walking is the most accessible exercise on earth. Find your perfect daily goal, calculate your progress, and discover why millions choose walking as their path to better health.
Walking is humanity's original exercise - and arguably still its best. Unlike gym memberships that go unused or workout programs that fizzle out, walking is something most of us can do every single day, rain or shine, at home or traveling.
The research is overwhelming: regular walking reduces cardiovascular disease risk by up to 30%, improves mental health, helps maintain healthy weight, and even extends lifespan. A Harvard study found that just 15 minutes of walking daily can add years to your life.
Whether you're starting with 1 mile a day or working up to 10, this guide will help you find the right walking goal for your fitness level and lifestyle.
Choose your walking goal based on your fitness level and available time
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Get personalized insights for your walking journey
Convert between steps, distance, time, and calories burned. Get personalized walking metrics based on your weight and pace.
Find your personalized daily steps goal based on your activity level, fitness goals, and lifestyle.
Track your walking with adaptive goals, social challenges, and your own digital pet. Free for iOS and Android.
Motion is the walking companion that makes every step count
Motion adjusts your daily step goal based on your actual activity, keeping you challenged but never overwhelmed.
Challenge friends to weekly step competitions. Nothing motivates like a little friendly rivalry.
Care for a virtual pet that thrives when you walk. It's surprisingly effective motivation.
If you have anything else you want to ask, reach out to us.
Walking is one of the most effective and accessible forms of exercise. Research shows regular walking reduces risk of heart disease, improves mental health, aids weight management, and increases longevity. The best part? Almost anyone can do it, anywhere, without equipment.
The ideal amount varies by individual goals. For general health, 30 minutes (about 1.5-2 miles) provides significant benefits. For weight loss, 3-5 miles daily is more effective. The key is consistency - even 1 mile daily is better than sporadic longer walks.
Calorie burn depends on your weight, pace, and distance. As a rough guide, a 155 lb person burns about 75 calories per mile at a casual pace, or 90 calories per mile at a brisk pace. Use our Walking Calculator for personalized estimates.
Neither is universally "better" - they serve different purposes. Walking is lower impact, more sustainable for beginners, and easier to do daily. Running burns more calories per minute but has higher injury risk. Many fitness experts recommend a mix of both.
The best time is whenever you will actually do it consistently. Morning walks can boost energy and metabolism for the day. Lunchtime walks break up sedentary work. Evening walks aid digestion and relaxation. Choose what fits your schedule.
Start with a distance that feels comfortable - even 10-15 minutes is a great beginning. Gradually increase by 10% per week. Invest in comfortable shoes, track your progress, and consider finding a walking buddy or using an app like Motion for motivation and accountability.
Download Motion free and discover why walking is the exercise you'll actually stick with. See how Motion makes walking fun.
