Summary
Regular walking delivers powerful health benefits that many people overlook. Studies show that walking about 7,000 steps daily can significantly lower your risk of cardiovascular disease, type 2 diabetes, and certain cancers, challenging the notion that 10,000 steps are necessary. Walking also strengthens bones, lubricates joints, and boosts immune function, helping to manage conditions such as rheumatoid arthritis. Beyond physical gains, regular walks improve mood, reduce stress and anxiety, and enhance sleep—especially when done outdoors. To make it a habit, link walking to existing routines and aim for at least 150 minutes of moderate activity per week, such as a brisk 30‑minute walk five days a week.
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