How much should I walk a day?

January 12, 2024 | 06:00 pm PT
I do not have a lot of time for exercise due to my office job, so how much should I walk each day to stay healthy? (Truong, 28, Hanoi)


Office workers are at risk of developing joint and bone diseases, back pain, and stress. Maintaining a habit of walking for 30 minutes each day can improve an office worker’s health, build their muscles, and aid them in weight loss.

Walking is also one of the lightest forms of exercise and is suitable for almost everyone, including the elderly, those with chronic illnesses, and those with limited time for workouts.

A man tying his sneaker laces. Illustration photo by Freepik

A man tying his sneaker laces. Illustration photo by Freepik

It is recommended to start walking at a moderate pace and then gradually increase the speed, as well as drink plenty of water before and after walking to prevent dehydration. For those in good health, it is recommended to walk three kilometers or more a day to maintain it.

Once you become familiar with regular walking, you can gradually increase the intensity of your walks. You can listen to music, change your walking route, or invite others to join you for added motivation, avoiding the temptation to give up halfway.

It is advised to warm up carefully before walking to relax your bones and muscles, avoiding cramps and injuries.

Individuals with chronic illness or health issues are advised to consult with a doctor to determine a suitable exercise regimen. The elderly should engage in light walking indoors. When going outdoors, they should wear hats, warm clothing, and use scarves and gloves for protection.

Dr. Nguyen Huy Hoang

Vietnam-Russia Hyperbaric Oxygen Therapy Center

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