Distance to cover each day: science defines the threshold for slimming down without pressure

Wondering how far you should walk each day to slim down? Researchers remind us that regularity is the key, without the cult of performance. Here are some simple guidelines for taking action today.

What recent studies say

Firstly, according to data relayed by Grazia, walking remains the basis. Aiming for between 7,000 and 9,000 steps a day already goes a long way. What’s more, body composition improves with a steady but comfortable pace.

Converting steps into kilometers helps you get ahead. In short, the distance many adults have to cover every day is around 5 to 6 km.

But intensity counts just as much as the total. At a brisk pace, this daily distance can be covered in 45 to 60 minutes.

“Consistency trumps performance, day after day.”

Pace, minutes and perceived effort

A slightly breathless walk is sufficient. Also, aim for around 100 steps per minute whenever you can. That way, energy expenditure increases without unnecessary stress.

Then, divide up your time: morning, noon and evening. The distance to be covered each day is built up in small loops close to home.

• Set a daily time slot and stick to it.
• Tighten active breaks: 5 to 10 minutes.
• Take the stairs and walk instead.
• Choose soft, stable shoes.
• Keep track of your progress every week.

Realistic goals and progress

What’s more, the goal should be adapted to your fitness level, not the other way round. The distance to be covered each day differs according to age, height and sporting history. In short, start from a base, then increase by 10% per week.

AllTrails, the hiking app, helps you choose safe and varied routes. You can track your pace, elevation gain and distance without getting lost.

Make sure you’re comfortable: soft shoes, technical socks, plenty of water. On the other hand, avoid heavy loads if you are resuming.

Simple follow-up and lasting motivation

Many smartphones now count your steps with sufficient accuracy. Use them to set the distance you need to cover each day and validate your reference points. Then, adjust when fatigue lasts more than two days.

But don’t fix everything on the scale. Also monitor sleep, mood and stair-climbing ability.

Safety, personalization and body signals

Walking protects the joints if the pace remains fluid. So choose regular terrain at first, then vary the surfaces. That way, your stabilizing muscles can work without tensing up.

Before a busy day, anticipate the distance to be covered each day on your calendar. Also, set an alert to go out and move for ten minutes.

In short, the key is to enjoy your time outdoors. So take a walk with a loved one to keep you on track. Then, celebrate each new week with a walk to a new park.

• distance to cover each day