The Surgeon General recommends adults accumulate 30 minutes of physical activity a day. Walking can be a good way to reach that goal. It doesn't require any special equipment (except for a decent pair of shoes) and can be done almost anywhere.

When combined with a healthy diet and lifestyle, walking (and other forms of exercise) can help a person lose or maintain weight and decrease the risk for many different kinds of chronic health problems. Walking improves the efficiency of the heart and lungs - improving the flow of oxygenated blood to the tissues of the body. It can build strength and endurance, improve bone mass, decrease blood pressure, lower cholesterol levels and slow the development of arthritis. People who walk or exercise tend to have lower rates of cardiovascular disease, type 2 diabetes and certain types of cancer. Walking as a form of exercise can also reduce stress, improve sleep and lower the risk of depression and anxiety.

Aiming for 10,000 Steps

Another marker of physical activity is the number of steps taken in a day. Many health experts advise adults to aim for 10,000 steps (10K) each day. For the average person, that's the equivalent of about five miles. However, the American Academy of Orthopaedic Surgeons estimates the average American walks only about 2,500 to 5,000 steps a day.

The American Council on Exercise recently funded a study to examine the average number of steps taken in a variety of occupations. Volunteers were asked to wear a pedometer during work hours for three consecutive days and log the distance walked and types of activities performed each day. On average, secretaries took about 4,327 steps a day. Teachers walked 4,726 steps. Nurses took about 8,648 steps. The only workers who made the goal of 10K steps were restaurant servers (10,087 steps/day), custodians (12,991 steps/day) and mail carriers (18,904 steps/day).

Exercise Physiologist, Richard Cotton, says the study shows people really don't know how active they are during the day. Even those who believed they spend a considerable time walking put in fewer than the recommended 10K steps.

Cotton recommends using a pedometer to track the number of steps taken each day. The pedometer should be put on a belt first thing in the morning and removed at night to provide an accurate depiction of activity levels.

People who want to increase the number of steps they walk should do it gradually. Some experts recommend getting a baseline number of the average steps/day. Then add no more than 500 steps until the goal of 10K steps is reached.

While 10 K may seem like a very high number, experts say it doesn't have to be done at one shot. There are easy ways to incorporate extra steps into daily activities. For example: use the stairs instead of an elevator, park further away from the front door of the office or shopping center or take a short walk during break time or lunch. Walking with family, a friend or neighbor is a great way to stay motivated and help someone else reach their 10K goal.

Health experts say anyone over 40 and people with chronic health problems should talk with their doctor before beginning any exercise program.

For general information and tips on exercise, walking and 10,000 steps:

American Academy of Podiatric Sports Medicine

American Council on Exercise

BlueCross BlueShield Association, Walking Works

The President's Council on Physical Fitness and Sports

The Walking Site