It’s a tried and true recommendation: Walking is one of the best, easiest, and most accessible exercises you can enjoy, for both your mind and body. Long-time agebuzz readers know we’ve promoted walking for several years, as a way to keep your body moving, your mind clear, and even extend your lifespan. And while we’ve dispelled the myth that 10,000 steps a day is the only acceptable endpoint for your daily walking goal, there’s no doubt that the more steps you take each day the better- something that may be more challenging to achieve during the winter and during a pandemic.

There are some updates concerning the best number of steps to get in each day, though that calculation may depend on your age, sex, location, and occupation. To reach the goal of 10,000 steps a day, an average adult would need to walk 4-5 miles a day (perhaps devoting about 2 hrs a day to walking), something not achievable for all (and not necessarily valuable in terms of added health benefits). In fact, evidence suggests that once you reach 7500 steps a day whatever health benefits you’ve achieved have plateaued. There is new research out of the University of Texas that taking fewer than 5,000 steps a day may lead to the build-up of unmetabolized fat in your body, leading to a higher risk of cardiovascular disease and diabetes. Frequently, the recommendation for older adults is to get a 30-minute brisk walk in each day (for an average person a brisk walk is 100 steps/minute), which would add up to 3,000-4,000 steps a day. Another new study recently reported that older women who walk 30 minutes/day may significantly reduce their risk of developing high blood pressure.

Admittedly, during the winter when outdoor walking can be more treacherous or less inviting, getting sufficient steps in per day, much less increasing your number of steps, can be a real challenge. Experts advise that you set your goals, start slowly, and gradually increase your pace. Of course, you always need to be mindful of safety, injury avoidance, and keeping up your commitment and motivation. So what are the indoor recommendations for getting in your steps and gradually boosting your totals? Suggestions include forcing yourself to take small “trips” throughout the day, creating and keeping a chart to make it a challenge, making your walking habit a routine (dedicate a specific time of day) and use stairs whenever you can.

Of course, there are numerous online and virtual options to keep you walking, moving, and motivated. For example, there is Leslie Sansone’s Walk At Home program, which incorporates aerobic muscle movements into an at-home streaming experience. For a video demonstration of her at-home “1 Mile Happy Walk,” pull out your sneakers and click here. There’s also the program “Walk With A Doc,” originally developed to create healthy in-person walking opportunities in different communities but now also running virtual sessions on physical activities and health topics. Finally, if you have your own home treadmill but need some visual stimulation to keep you going, take a look at these online opportunities to virtually hike some of the most beautiful hiking trails around. But whatever you do, just keep moving, and, as experts advise, “Don’t underestimate the value of small changes.”