How Many Kilometers Should You Walk In A Day: Walking is considered one of the easiest and effective exercises. It not only helps in keeping the heart healthy, but also plays an important role in controlling weight, improving mood and keeping the body active. But often a question arises in the minds of people that how much walking is appropriate in a day and can excessive walking be harmful? According to the experts of goodrx, a website that provides information about health, the ideal walking distance can be different for every person. It depends on his fitness, age, health condition and walking speed. A person who exercises regularly can cover more distance comfortably than a new person.

How much walking is considered appropriate?

Experts recommend doing at least 150 minutes of moderate intensity physical activity a week. This means that you can walk briskly for about 25 minutes six days a week. Generally this distance can be around 2 to 3 kilometers, although it depends on the speed of the person. The goal of walking 10,000 steps a day is quite popular, but experts say it is not a magic number. A research found that people who walked about 7,000 steps daily had less risk of premature death. However, there was not a significant difference in health benefits between those who walked more than 7,000 and 10,000 steps. Now what is the claim regarding 4000 steps?

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When can the danger increase?

Walking too much is not beneficial for everyone. If the body does not get enough rest and continuously walks more than necessary, then a situation like overtraining can arise. In such a situation, the body starts giving some signals which should not be ignored. If muscle pain persists for a long time after a walk, your body feels heavy, you are constantly tired or your performance is less than before, then it may be a sign that you are walking excessively. Apart from this, frequent sprains, injuries, reduced desire to walk, increased irritability, loss of appetite and frequent cold and cough are also considered signs of overexertion.

listen to your body

Experts believe that instead of running after a fixed number, it is more important that you remain active as per your capacity. If you are starting walking, then gradually increase the distance and time. Whereas fit people can increase the speed, distance or frequency of walk as per their capacity.

Read this also- The illusion of walking 10 thousand steps every day is over, the heart will remain completely fit even by walking just 4000 steps.

Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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