Walking 10,000 steps a day — an often-recommended goal from fitness experts — can prevent illness and prolong life . Numerous studies have shown that walking provides major health benefits, including a lower risk for heart disease and many types of cancer including breast, endometrial, colon, liver and others.

Walking can also help with common aches and pains, like arthritis. A 2022 study found that people with osteoarthritis of the knee aged 50 and older who walked regularly had less frequent knee pain. Regular walking can also help with back pain, especially recurring lower back pain, a 2024 study found.

The benefits aren’t just physical — mental health is also improved by walking, according to the American Psychological Association. People who walked two and half hours a

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