fitness goals – Live Laugh Love Do http://livelaughlovedo.com A Super Fun Site Sun, 04 Jan 2026 06:27:10 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.1 How Vitamin D Supplements Can Support Your Fitness Goals* http://livelaughlovedo.com/health-wellness/how-vitamin-d-supplements-can-support-your-fitness-goals/ http://livelaughlovedo.com/health-wellness/how-vitamin-d-supplements-can-support-your-fitness-goals/#respond Mon, 08 Sep 2025 00:37:41 +0000 http://livelaughlovedo.com/2025/09/08/how-vitamin-d-supplements-can-support-your-fitness-goals/ [ad_1]

How Vitamin D Supplements Can Support Your Fitness Goals*

Author: Marcus Hale

Did you know that up to 42% of Americans are vitamin D deficient, potentially hindering their muscle function and athletic performance? As a 35-year-old certified trainer and former athlete from Colorado, I’ve seen firsthand how this “sunshine vitamin” can make or break your fitness journey. After my own post-injury comeback—where weekly trail runs with my dog boosted my VO2 max to peak levels—I dove into optimizing my nutrition. Incorporating vitamin D supplements transformed my recovery and strength gains, without relying on quick fixes. In this guide, we’ll explore how vitamin D supplements support your fitness goals, from building muscle to preventing setbacks, backed by the latest research. Whether you’re hitting the gym or the trails, let’s crush those goals with smart, sustainable strategies.

What Is Vitamin D and Why Does It Matter for Fitness?

Vitamin D, often called the sunshine vitamin, is a fat-soluble nutrient essential for overall health, but its role in fitness is game-changing. Produced when your skin absorbs UVB rays or obtained through diet and supplements, it acts more like a hormone, influencing over 2,000 genes in your body. For athletes and fitness enthusiasts, vitamin D is crucial because it regulates calcium and phosphorus absorption, directly impacting muscle contraction and bone density.

Low levels can lead to fatigue, weakness, and increased injury risk—issues I’ve battled during intense training phases. Studies from the National Institutes of Health show that maintaining optimal vitamin D levels enhances muscle protein synthesis and ATP production, fueling better workouts. If you’re deficient, like many in cloudy Colorado winters, vitamin D supplements can bridge the gap, supporting your fitness goals by optimizing energy and resilience.

Vitamin D Supplements May Protect Against Heart Disease

Caption: High-quality vitamin D supplements bottle displayed on a gym floor, ready to boost your fitness routine.

How Vitamin D Boosts Muscle Strength and Power

One of the most exciting ways vitamin D supplements support fitness goals is by enhancing muscle strength. Research indicates that vitamin D receptors in muscle tissue promote protein synthesis, leading to greater hypertrophy and force output. In a study of elite athletes, those with higher serum levels showed improved jump height and power—key for sports like trail running or weightlifting.

Personally, after supplementing during my recovery, I noticed quicker gains in lower-body strength, allowing me to tackle steeper Colorado trails with my dog. A review from PubMed Central highlights that correcting deficiency can increase muscle strength by up to 20% in deficient individuals. For resistance training, pair it with creatine micronized powder—the exact one I mix into my post-run shakes for amplified results.

The Role of Vitamin D in Bone Health and Injury Prevention

Strong bones are the foundation of any fitness regimen, and vitamin D supplements play a pivotal role here. By aiding calcium absorption, vitamin D maintains bone mineral density, reducing the risk of stress fractures—a common setback for runners like me on rocky paths.

According to Mayo Clinic experts, deficient athletes face higher injury rates, but supplementation can mitigate this. In my experience, consistent vitamin D intake post-injury sped up healing, letting me return to weekly hikes faster. Link this with collagen supplements for joint support, and you’re building a resilient body ready for long-term fitness goals.

Frontiers | Vitamin D Promotes Skeletal Muscle Regeneration and …

Caption: Illustration depicting muscle strength and bone health benefits from vitamin D supplements, essential for fitness enthusiasts.

Vitamin D and Enhanced Athletic Performance

Beyond strength, vitamin D supplements elevate overall athletic performance. Studies show optimized levels improve VO2 max and endurance, crucial for sustained efforts like my trail runs. A PMC review found that supplementation boosts aerobic capacity in deficient athletes, leading to better training adaptations.

During my recent VO2 max test, hitting peak endurance felt effortless after prioritizing vitamin D. For anaerobic power, it enhances explosive movements—think sprints or jumps. Track your progress with the Oura Ring, which I wear to monitor recovery and performance metrics.

Supporting Immune Function for Consistent Training

Nothing derails fitness goals like illness, and vitamin D supplements bolster your immune system to keep you training consistently. It modulates immune responses, reducing upper respiratory infections common in athletes under stress.

Harvard Health reports that adequate levels cut infection risk by 42% in deficient individuals. After a bout of flu sidelined me pre-comeback, supplementing became non-negotiable. Combine with probiotics for gut-immune synergy, ensuring you stay on track with workouts.

Vitamin D’s Impact on Mood and Workout Motivation

Mental resilience is key to fitness success, and vitamin D supplements influence mood by supporting serotonin production. Deficiency links to fatigue and depression, zapping motivation for gym sessions.

In my injury recovery, maintaining levels helped combat low moods, keeping me committed to rehab. Research from WebMD connects higher vitamin D to better mental health in athletes. Boost this with L-Theanine for calm focus during intense training.

How Exercising Outdoors Will Benefit You – Sprout Living

Caption: Person exercising outdoors in sunlight, naturally absorbing vitamin D to support fitness goals and performance.

How to Identify If You’re Vitamin D Deficient

Symptoms like persistent fatigue, muscle weakness, or frequent injuries signal deficiency—issues I’ve coached clients through. Get tested via bloodwork; levels below 30 ng/mL warrant action.

Factors like limited sun exposure in Colorado winters or indoor training increase risk. If deficient, vitamin D supplements can quickly restore balance, as evidenced by NIH studies showing rapid improvements in muscle function. Monitor with home kits or apps for ongoing optimization.

Best Natural Sources of Vitamin D Beyond Supplements

While vitamin D supplements are efficient, incorporate food sources for holistic support. Fatty fish like salmon, eggs, and fortified mushrooms provide bioavailable forms.

During my weekly meal preps, I include these for sustained energy on trails. Healthline recommends 600-800 IU daily from diet, but supplements fill gaps. Try fish oil supplements for omega-3s plus vitamin D benefits.

7 Foods High in Vitamin D to Add to Your Diet

Caption: Assortment of foods rich in vitamin D, such as salmon, eggs, and mushrooms, complementing supplements for fitness.

Choosing the Right Vitamin D Supplement for Your Needs

Not all vitamin D supplements are equal—opt for D3 (cholecalciferol) for better absorption. Look for third-party tested brands to ensure potency.

I use these vitamin D3 softgels—currently 20% off—run to grab them for your routine. For athletes, forms with K2 enhance bone benefits. Internal tip: Explore our guide on exploring functional foods benefits for more nutrient synergies.

Optimal Dosage Recommendations for Fitness Enthusiasts

Dosage varies, but 1,000-4,000 IU daily suits most athletes, per NIH guidelines. Start low if deficient, retest after 3 months.

In my coaching, 2,000 IU boosted clients’ performance without excess. Pair with magnesium glycinate for better absorption and recovery.

Potential Side Effects and Precautions to Consider

While safe, excessive vitamin D can cause hypercalcemia—symptoms like nausea. Stick to recommended doses; consult doctors if on medications.

My clients rarely face issues with monitored supplementation. For more on safe practices, check our post on nurturing your mental fitness.

The Mountain Ultra Trail Dogs (MUTS) – Ultra Running Magazine

Caption: Athlete trail running with dog in scenic Colorado mountains, embodying fitness goals supported by vitamin D.

Integrating Vitamin D into Your Daily Fitness Routine

Make vitamin D supplements a habit—take with fatty meals for absorption. Track progress via journals or the Oura Ring.

Incorporate sun exposure during outdoor sessions, like my dog-accompanied runs. For recovery, use benefits of red light therapy alongside.

Real Results: Before and After Transformations

Clients deficient in vitamin D often see stalled progress, but supplementation sparks transformations—increased energy, better lifts, faster recovery.

One athlete mirrored my comeback, gaining 15% strength in months. Visuals inspire: See how consistent habits yield toned results.

A 41-year-old transformed his body with 2 diet changes and one …

Caption: Before and after fitness transformation highlighting improved muscle tone from optimized vitamin D levels.

Essentials List: 7 Must-Have Amazon Picks for Vitamin D-Supported Fitness

No routine is complete without these staples—grab them to amplify your gains:

  1. Vitamin D3 softgels – Essential for daily support, the exact one boosting my endurance.
  2. Creatine monohydrate powder – Pairs perfectly for strength, currently 25% off.
  3. Vital Proteins collagen – For joint health, a staple in my shakes.
  4. Oura Ring – Tracks recovery, the one I wear on trails.
  5. Adjustable dumbbells set – Build muscle at home, durable for long-term use.
  6. Theragun massage gun – Eases soreness post-workout.
  7. Resistance bands – Versatile for power training, portable for travel.

As we gear up for 2026, prioritizing vitamin D supplements can supercharge your fitness goals, from muscle gains to unwavering motivation. With my Colorado trails as proof, small changes yield big results—let’s make this your strongest year yet.

P.S. Ready to optimize your routine? Sign up for our free workout planner download and get personalized tips delivered to your inbox.

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]]> http://livelaughlovedo.com/health-wellness/how-vitamin-d-supplements-can-support-your-fitness-goals/feed/ 0 No Pain, All Gains: Basement Home Gym Ideas http://livelaughlovedo.com/hobbies-and-crafts/no-pain-all-gains-basement-home-gym-ideas/ http://livelaughlovedo.com/hobbies-and-crafts/no-pain-all-gains-basement-home-gym-ideas/#respond Sun, 31 Aug 2025 20:50:55 +0000 http://livelaughlovedo.com/2025/09/01/no-pain-all-gains-basement-home-gym-ideas/ [ad_1]

Basements were once considered the dusty part of your home where forgotten boxes and childhood trophies lived. Now you can turn the space into a room where your fitness goals manifest. Turn your basement into the home gym of your dreams with our list of creative, organized, and aesthetic ideas that’ll transform your basement from basic to bodybuilders’ dreams.

From cardio to the curls, these ideas are sure to pump up your space (and your motivation). Let’s goooo!

Declutter Like a Champ

First things first: clear out the clutter. If your basement is still stocked full of childhood memories and a bicycle you haven’t ridden in a decade, it’s time to make space.

If you aren’t ready to toss everything, consider moving some items to another part of the basement, using storage shelves to keep things organized and out of the way.

Flooring Matters

The right flooring can make or break your workout, your body, and your basement floors. Like we said in the title, “no pain” – and we mean it!

Rubber mats or foam tiles are great options (and make your basement look like a real gym). You can also consider using a yoga mat to use during sessions temporarily.

Add Adjustable Dumbbells

Short on space or want more room for other equipment (like that stationary bike you’ve been eyeing since the holidays)?

Swap the 20 pairs of weights for one set of adjustable dumbbells. They’re compact, sleek, and kinda fun.

Strength Training Station

Get those gains in with a squat rack, power cage, and a dumbbell rack. This equipment is ideal for working with a large basement space, offering a range of options for targeting specific muscles.

Foldable Bench Press

Make the most of your space with a foldable bench press.

Even though they’re compact, they offer a range of positions for workouts that include inclines, declines, or flat press without taking up the entire gym space.

Hang Resistance Bands

Add a little touch of DIY into the mix by installing some simple wall hooks or shelves to organize resistance bands. Not only does this give a “fit and tidy” vibe, it also keeps hanging equipment from turning into a tangled disaster.

Build a Towel Station

Nothing says high-end gym like a stack of fresh towels.

The best part?

This high-end gym is located right in your basement. Stay dry with fresh towels stacked on a small shelf or rack. Add a mini fridge for water bottles if you’re feelin’ fancy.

Mood Lighting = Gymcore

Pump up the jam with LED strip lights or soft overheads to create a vibey gym aesthetic (you won’t remember it was once a basement).

Keep it moody and motivated for ultimate gains or opt for softer natural lighting for an active, calm vibe – shotout to the yogis.

Treadmill or Stationary Bike

Is cardio your thing? Whether you’re training for a 5K or just hate hiking in cold weather, a treadmill or bike is a solid move. Be sure to go with a foldable option if you’re low on square footage.

Cool Down with a Ceiling Fan

It’s getting hot in here! (And no one wants to sweat that much.) For moments when you need to cool down, a ceiling fan or tower fan keeps the airflow fresh and keeps your gym from feeling like a sauna.

Use Mirrors to Maximize Space

Mirrors aren’t only for checking out your gains.

Big mirrors are great for making sure you’re maintaining proper form. You’ll lift without straining important muscles and make sure your deadlifts look like something from a ’90s fitness VHS.

Zen Gains

A healthy physique isn’t only made in your basement gym – yoga is also a great way to build strength and connect your body, mind, and spirit.

Dedicate a corner of your space for a yoga mat and foam blocks. Add a small speaker and next thing you know you’re in downward dog with ocean sounds playing in the background.

Kettlebell Keepers

Kettlebells offer a killer workout and save on space. Not only are they great for strength, core, and cardio, they also double as gym decor. Store them on a tiered shelf for extra gym aesthetic.

Make It Multi-Purpose

Having a few different types of equipment is especially important to add variety to your workouts. Consider installing a pull-up bar, TRX system, or climbing rope.

Your workouts will never get boring, and you’ll have a good balance between weights and bodyweight workouts.

Smart Storage = More Space

Depending on the size of your basement, you can use vertical space to store gym equipment. Use vertical storage like pegboards, wall racks, or floating shelves, and keep the floor open for those dreaded burpees.

Add a Whiteboard or Corkboard

Use a whiteboard or corkboard to track your fitness goals, write down your workout schedule, or write motivational quotes like “You’re stronger than you think” or “Believe you can and you will.” You got this!

Climbing Wall for a Total Body Workout

Got extra wall space and feeling adventurous? 

Install a mini climbing wall. Rock climbing works major and non-major muscles and is the perfect cross of strength training and cardio for a functional (and unique) workout.

Zone Out the Distractions

Maintain a no-distraction zone and turn your basement home gym into an oasis of self-care. Do this by keeping out TVs (and other tech) and clutter. Keep it low-tech with a speaker playing your fave pump playlist.

Keep Moisture in Check

Basements get hot, and without the right ventilation, they can turn into a breeding ground for moisture and mold. Invest in a dehumidifier to keep your basement air and lungs clear.

Your gym deserves it.

Customize the Decor

You want your gym to feel like you, especially since it’s a place where you’ll be working toward your goals.

Add elements of your personality or things that will boost your energy, like posters, quotes, neon signs, or even paint a motivational mural. Your gym, your rules.

Create a Cardio Nook

Basement corners are underrated (and often dusty and overlooked). Use all your basement space to your advantage! Add a yoga mat, jump rope, and a mirror to create a cozy cardio corner.

Foam Rolling Station

Recovery is just as important to a workout as the workout itself. It helps your muscles repair and heal so they can grow stronger.

There are different ways to recover (like a cold plunge, whew), but to keep it simple, you can add a foam roller, massage balls, and maybe a heating pad in the space.

Cardio on Demand

You don’t need a treadmill or fancy elliptical to get a good cardio workout. Simply keeping a jumprope handy in your basement gym is more than enough. Jump ropes are cheap, compact, and more intense than you think.

It’s time to transform the basement gym into a motivating space that helps you achieve your fitness goals and feel great. With the proper setup and some creative thinking, it can be your ultimate escape without needing to leave your home.

So get moving, you’ve got gains to go after!

Love this? Check out a few more home gym ideas

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]]> http://livelaughlovedo.com/hobbies-and-crafts/no-pain-all-gains-basement-home-gym-ideas/feed/ 0 3 Myths Are Getting In Between Women & Their Fitness Goals http://livelaughlovedo.com/sustainable-living/these-3-myths-are-getting-in-between-women-their-fitness-goals/ http://livelaughlovedo.com/sustainable-living/these-3-myths-are-getting-in-between-women-their-fitness-goals/#respond Sat, 02 Aug 2025 04:13:50 +0000 http://livelaughlovedo.com/2025/08/02/these-3-myths-are-getting-in-between-women-their-fitness-goals/ [ad_1]

These 3 Myths Are Keeping Women From Their Best Bodies (And How to Fix It FAST)

Ladies, if you’re tired of spinning your wheels in the gym and still not seeing the tight, strong, athletic body you want — this is for you.

These three lies have been fed to women for decades. They keep you weak, soft, and frustrated while the fitness industry laughs all the way to the bank selling you tiny pink dumbbells and “butt-toning” classes.

I’m done with the bullshit. Here’s the truth, backed by science and real-world results from hundreds of female clients who finally look the way they’ve always wanted.

Myth #1: “Lifting heavy weights will make you bulky”

Wrong. Dead wrong.

Women who lift heavy get lean, tight, and athletic-looking — not bulky. You do NOT have enough testosterone to look like a male bodybuilder unless you’re taking steroids and eating 5,000 calories a day for years.

Fact: Women have 15-20x less testosterone than men. You literally cannot “accidentally” get big.

What actually happens when you lift heavy:

  • You build metabolism-revving muscle
  • You burn fat faster (even at rest)
  • Your waist pulls in, butt lifts, arms get defined
  • You finally get that “toned” look you’ve been chasing with endless cardio

→ See the proof: real women who lifted heavy and got leaner, not bigger (actual client transformations)

Strong woman deadlifting — this is what confidence looks like

Still scared? Good. Fear is fuel. Go add 20 lbs to your squat this week.

Myth #2: “You need hours of cardio to get lean”

Biggest lie ever sold to women.

Hours on the treadmill makes you a smaller version of your current self — soft, flat, and exhausted.

The women with the best bodies do 2–3 heavy lifting sessions + 1–2 short HIIT sessions per week, then walk 10k steps. That’s it.

Muscle is the fat-burning machine. Every pound of muscle burns ~50 extra calories per day doing nothing.

→ Want to burn fat while watching Netflix? Build the muscle

Science says: Resistance training + minimal cardio beats cardio-only for fat loss every single time .

Woman doing HIIT sprints — 20 minutes > 90 minutes of steady-state cardio

Myth #3: “Women should use light weights + high reps to ‘tone’ and ‘lengthen’ muscles”

There is no such thing as “long, lean muscles.”

Your muscle insertion points are genetic. You cannot lengthen them without surgery.

“Tone” = visible muscle + low body fat.

The only way to build visible muscle? Progressive overload — getting stronger over time.

If you can do 20+ reps with a weight, it’s too light. Full stop.

The women with the most aesthetic bodies (fitness models, athletes, actresses) all lift in the 6–12 rep range with challenging weights.

→ Try this full-body dumbbell workout you can do anywhere (even sitting!)

McMaster University proved it: Heavy weights (80-90% of max) beat light weights for strength and muscle gains in women — even when total volume was the same.

Woman doing heavy barbell hip thrusts — this is what builds a peach

The Simple Protocol That Actually Works

  1. Lift heavy 3–4x per week (compound movements: squats, deadlifts, hip thrusts, pull-ups, presses)
  2. Eat 1.6–2.2g protein per kg bodyweight
  3. Walk 8-10k steps daily
  4. Sleep 7–9 hours
  5. Repeat for 6 months

That’s it. No magic. No “female-specific” programs needed.

The women who finally transform aren’t lucky — they stopped believing the myths and started training like athletes.

Your turn.

Save this post. Come back in 6 months and thank me when you’re stronger, leaner, and finally happy with your body.

You’ve got this.

→ P.S. Want daily workouts, meal ideas, and motivation? Follow us on Instagram and subscribe to the newsletter for exclusive content.

→ Love cold plunges for recovery? Read this → Need quick high-protein meals? Check these out → Want more myth-busting? See this post on sleep and fat loss

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]]> http://livelaughlovedo.com/sustainable-living/these-3-myths-are-getting-in-between-women-their-fitness-goals/feed/ 0 What if 10,000 steps per day was never the magic number? http://livelaughlovedo.com/finance/what-if-10000-steps-per-day-was-never-the-magic-number-bombshell-scientific-study-says-you-need-far-less-for-health-benefits/ http://livelaughlovedo.com/finance/what-if-10000-steps-per-day-was-never-the-magic-number-bombshell-scientific-study-says-you-need-far-less-for-health-benefits/#respond Mon, 28 Jul 2025 19:32:57 +0000 http://livelaughlovedo.com/2025/07/29/what-if-10000-steps-per-day-was-never-the-magic-number-bombshell-scientific-study-says-you-need-far-less-for-health-benefits/ [ad_1]

Are you a step-checker? Do you look at your phone, watch, or other activity tracker a few times a day, to see if you’ve hit the 10,000 steps mark yet? Do you feel guilty if your step count doesn’t ever get over, say, 7,000?

What if the 10,000-steps-per-day mark was just a publicity campaign from the 1960s that caught the public’s attention, and recent science indicates that 7,000 is the true mark that carries a health benefit with it? That is exactly the scenario that’s playing out.

The latest large-scale analysis, published in The Lancet Public Health and drawing from over 160,000 adults across 57 studies worldwide, challenges the fabled 10,000-step mark. Researchers not only concluded that walking 7,000 steps per day was in fact linked to dramatic improvements in longevity and protection against a wide array of diseases, but that going the extra 3,000 steps didn’t make that much of a difference after all.

Why 10,000 steps became ‘the goal’

For years, “10,000 steps” has been consecrated as the gold standard of daily fitness. But the origin of that benchmark wasn’t medical—it was marketing. Ahead of the 1964 Tokyo Olympics, a Japanese pedometer called the “manpo-kei,” which translates to “10,000-step meter,” launched a global fitness trend. That catchy round number stuck, becoming the default goal for millions using wearable trackers.

The 10,000 steps benchmark just seems to be one of those things that lodges in your head. Popular YouTubers and fitness influencers run “10,000 step challenges” encouraging followers to meet or exceed the daily target, often featuring “walk with me” workout sessions. It’s been granted official status by digital apps, with the number “10,000” now a default setting on devices such as Fitbit. Corporate wellness programs, social media challenges, and public health campaigns also routinely use the 10,000-step mark as a motivational goal and badge of accomplishment.

The bombshell findings

The new research poured cold water on the idea of 10,000 as a scientific minimum. Compared to the least active group (2,000 steps), those who managed 7,000 steps per day saw:

  • 47% decreased risk of premature death
  • 25% lower chance of cardiovascular disease
  • 38% reduced risk of dementia
  • 6% lower cancer risk
  • 22% lower incidence of depressive symptoms
  • 28% reduction in falls
  • 14% lower risk of developing Type 2 diabetes

What’s more, these massive benefits approached a plateau with 7,000 steps; walking all the way to 10,000 steps per day generated only small additional reductions in risk for most conditions. For some diseases—like heart disease—benefits increased slightly beyond 7,000, but for many others, the curve flattened.

“Although 10,000 steps per day can still be a viable target for those who are more active,” according to the abstract, “7,000 steps per day is associated with clinically meaningful improvements in health outcomes and might be a more realistic and achievable target for some.” The authors add that the findings should be interpreted in light of limitations, such as the small number of studies available for most outcomes, a lack of age-specific analysis and potential biases at the individual study level.

‘More is better’—but only up to a point

Walking more remains beneficial, particularly for those who are mostly sedentary. The study found the greatest jump in health benefits when moving from very low step counts (~2,000) up to 7,000 daily. For the general adult population, 7,000 steps—about three miles—delivers the bulk of the effect. For adults over 60, benefits plateau a bit earlier, around 6,000–8,000 steps, while younger adults may see the curve level off closer to 8,000–10,000.

The researchers also revealed that the pace of walking was far less important: just getting in the steps, regardless of speed, provided the protective benefits.

Rethinking the fitness message

This research could prompt a shake-up in public health messaging, which has long promoted aspirational but somewhat arbitrary targets. Fitness professionals and wearable device makers now have fresh evidence to advise clients and consumers that a daily goal of 7,000 is both realistic and powerfully protective. Then again, 10,000 steps is catchy.

For this story, Fortune used generative AI to help with an initial draft. An editor verified the accuracy of the information before publishing. 

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]]> http://livelaughlovedo.com/finance/what-if-10000-steps-per-day-was-never-the-magic-number-bombshell-scientific-study-says-you-need-far-less-for-health-benefits/feed/ 0 How much you should walk to see fitness gains, according to experts http://livelaughlovedo.com/finance/how-much-you-should-walk-to-see-fitness-gains-according-to-experts/ http://livelaughlovedo.com/finance/how-much-you-should-walk-to-see-fitness-gains-according-to-experts/#respond Thu, 19 Jun 2025 09:20:04 +0000 http://livelaughlovedo.com/2025/06/19/how-much-you-should-walk-to-see-fitness-gains-according-to-experts/ [ad_1]

It just happens that one of the most accessible and budget-friendly forms of exercise is also the most beneficial for your health: walking. It’s been proven to help reduce heart disease risk, strengthen your joints and heart, boost your mood, and help you live longer.

There has been debate about how much walking is ideal. Should you be aiming for 10,000 steps a day or is 7,000 the right number? How fast should you move to reap the most benefits of your walking workouts?

Using the myriad scientific data, studies, and expert insight on walking, here is what Fortune has uncovered about the ideal amount of walking to do see benefits.

How many steps a day to aim for

While 10,000 steps has been floated around as the ideal number to hit every day, experts have said that number is fairly arbitrary—it’s actually more of a target range that experts advise to aim for.

“That 10,000 steps was never a peer-reviewed number,” Howard Luks, a New York-based orthopedic surgeon and the author of Longevity…Simplified: Living a Longer, Healthier Life Shouldn’t Be Complicated, told Fortune.

Research has indicated that people who hit around 7,000 steps a day are able to maintain good health, while another study from 2023 of 3,000 participants showed that those who took at least 8,000 steps one or two days a week were 14.9% less likely to die over a 10-year period than those who did not. People who took 8,000 or more steps three to seven days a week were 16.5% less likely to die over the same period as well.

That 7,000 to 10,000-step range is pretty much the sweet spot to see improvements in your fitness, according to National Academy of Sports Medicine trainer Mallory Fox. She says that is generally where people will start to achieve weight loss and see benefits to their cardiorespiratory systems.

However, it’s important to set realistic goals geared towards your individual improvement, according to NiCole Keith, professor of kinesiology at Indiana University–Purdue University and immediate past president of the American College of Sports Medicine.

“Ten thousand steps is a lot of steps,” she told Fortune. “If you’re an active person and you’re out walking all the time, or you work in a manual labor job and you’re on your feet and you’re carrying things and walking around…that’s great. But if you’re a receptionist and only getting 3,000, then make a goal to make it 3,500. Then see if you can push it up to 4,000.”

Fox agrees that people should take their time in increasing their step count, and advises taking a look at how much you’re walking each week—either with the help of a wearable device or the rough step estimate provided by smartphones—and aim to increase that by about 10% each week to ensure you don’t get injured or too sore.

She also echoes that the improvements you’ll see in your fitness, body composition, and overall health are largely dependent on your lifestyle and physiology.

“Everybody is different. Someone’s exercise history, their height, their weight will contribute to how much they need to do,” she says. You’re likely to see improvement just by doing “any additional movement beyond [your] normal activity level,” she adds.

It’s not just about step count—pace matters too

While there’s nothing wrong with leisurely strolls to relieve stress and clear your mind—and remember, every step counts—research indicates that your walking pace is another contributing factor for longevity in particular.

The same 2023 meta-analysis on walking also found that a faster pace was associated with a reduced risk of death, regardless of the number of steps taken per day. Researchers posit that’s because walking faster pushes your heart more, allowing you to get more moderate-to-vigorous physical activity that boosts cardiovascular health. The Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity activity each week for most adults, or 75 minutes of vigorous-intensity activity—and pushing the walking pace could help you reach that recommendation.

A 2022 U.K.-based study also found that walking quickly could lower dementia risk. And researchers on a 2022 Brazil-based study observed that the greater the number of daily steps—and the quicker the pace of those steps—the less likely someone was to suffer from arterial stiffness, a condition where the arteries, the blood vessels that carry blood away from the heart, become less flexible and more rigid, which could lead to heart problems.

So just how fast are we talking? Walking at a pace of around 100 steps per minute for 30 minutes a day, five days a week would meet the weekly requirements for moderate exercise for older adults, Brazilian researchers pointed out. A 2011 study supported that estimate, stating that 100 steps per minute equated moderate physical activity.

But as Fox pointed out, anything is better than nothing, especially if you’re starting from a lower baseline.

“There are many benefits of walking even at a slow walk or a leisurely stroll,” she says. “The intensity isn’t set in stone. It’s just moving the body more is the bottom line.”

Easy ways to add steps to your day

Here are 5 easy ways to naturally incorporate more walking into your day, according to the American on the Move Foundation:

  • Take a walk after every meal.
  • Walk while you’re on a work call.
  • Play a tennis or pickleball match.
  • Volunteer to walk dogs for an animal shelter.
  • Tour a museum, zoo, or nature preserve.

Fox also encourages using a walking pad if you work from home. You don’t even need to put the speed very fast, she says—as long as you’re moving, you’re getting the benefits.

“The most important thing is being consistent,” Fox adds. Try to get out and move every day, instead of one long walk every once in a while, she explains—it’s better to be doing a half-mile walk every day rather than walking five miles once a week.

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