The number of miles you should walk each day depends on your goals, fitness level, and health conditions, but general expert recommendations provide useful guidelines:

• For overall health and meeting CDC exercise guidelines, aim for about 150 minutes of moderate-intensity exercise per week. This translates to roughly 22 minutes of walking daily, which may be about 1 to 2 miles depending on your pace

• A sustainable daily walking range for general health is between 2,000 and 8,000 steps, approximately 1 to 4 miles. Frequency matters, so walking most days of the week is ideal

• For weight loss, walking 10,000 steps a day (about 5 miles) is often recommended, with some of those steps at a higher intensity to increase energy expenditure. However, walking alone may not be sufficient for weight loss without strength training and proper nutrition

• Studies suggest walking 4 to 5 miles daily (8,000 to 10,000 steps) is optimal for heart health, mood improvement, and longevity

• Health guidelines from organizations like WHO and CDC recommend about 4 to 5 kilometers (2.5 to 3 miles) daily for adults, with seniors aiming for 3 to 4 kilometers. Increasing to 6 to 8 kilometers (about 4 to 5 miles) can provide additional fitness and weight loss benefits

• Even shorter walks, such as 10 minutes a day, can improve joint mobility and reduce disability risk, especially in older adults

In summary, a good daily walking target is:

• 1 to 2 miles for general health and beginners,
• 3 to 5 miles for improved fitness and weight loss,
• 5 miles or more for optimal heart health and longevity benefits.

Focus on consistency and gradually increase your distance to avoid soreness and build a sustainable routine