OSF HealthCare reported on Mar. 26 that walking can offer significant health benefits, especially as people look to get outdoors after winter. Paige Linstead, a physician assistant with OSF HealthCare, said, “A lot of patients have sedentary jobs, as do I. So, I try to walk on my lunch, walk my dogs when I get home. I really focus on the calorie aspect of it too, and try to increase the walking speed, the distance that you can cover.”
The organization emphasized that while the traditional goal has been 10,000 steps per day—a number popularized in a marketing campaign for the Tokyo Olympics—the current thinking is that 7,000 steps daily is sufficient for most adults. The American Heart Association still recommends aiming for 10,000 steps but notes even a mile of walking provides health advantages.
Walking is linked to improved cardiac health and lower risks of diabetes and dementia. According to Linstead: “So, 10,000 was the gold standard. It’s an easy number for people to say they’re going to reach. But 7,000 is sufficient for most adults. It’s a good goal to help minimize health risks and improve your health.” She also said it’s particularly beneficial for older adults.
A study published in Circulation found older adults who walk three to four miles per day—about 6,000–9,000 steps—are up to half as likely to suffer heart attacks or strokes compared with those who walk less than one mile daily.
Linstead encouraged gradual increases in activity: “It can improve your cardiovascular health, decrease your risk for diabetes or diabetes progression… Just set small goals for yourself and keep increasing as you can until you can get to that goal of 7,000 steps in a day.” She added: “Absolutely any movement is good movement… if you can only get a couple thousand steps in a day—that can help elderly with mobility [and] mental health too.”
The Centers for Disease Control advises at least 150 minutes weekly of moderate-to-vigorous exercise; Linstead suggested breaking this into shorter sessions throughout the day.
OSF HealthCare contributes expert insights on preventive care through its official website. The network operates hospitals and clinics across Illinois and Michigan according to its official website, offering services such as emergency care and digital options through OSF OnCall according to its official website.
Before starting any new exercise program—including walking—people are advised by Linstead to consult their medical provider first.
