By Marnie Kunz

Walking 2 miles a day is a great way to strengthen your heart, build fitness, and get in your daily steps. Whether you're just starting a fitness program or are a runner looking for cross-training, walking offers a low-impact workout with many benefits. This article will cover the benefits of walking 2 miles a day and offer tips for getting started and building up your distance.

How Far Is 2 Miles?

Walking 2 miles a day is equal to 3.2 kilometers. If you're walking on a standard outdoor track, 2 miles equals 8 laps on the track. In terms of step count, this varies depending on the length of your stride, but in general, 1 mile equals 2,000 to 2,200 steps, which means 2 miles will give you about 4,000 to 4,400 steps. If you use a Garmin or fitness tracker, you will see your step count from your walk.

How Long Does It Take to Walk 2 Miles?

If you're wondering how long walking 2 miles a day takes, this depends on how fast you walk. If you're a fast walker (NYC speed), you may walk 1 mile in 13 minutes. However, most people walk at a pace of about 20 minutes per mile. So if you're planning your walking workout, give yourself 30 to 45 minutes. On the other hand, if you're a fast walker, you may finish quicker, in 25 to 29 minutes.

Benefits of Walking 2 Miles a Day

There are many benefits of walking 2 miles a day. From helping you sleep better to strengthening your joints, here are some of the rewards you'll enjoy:

Boosts your fitness and endurance

Walking 2 miles a day will improve your cardiovascular fitness, strengthen your muscles, and increase your endurance. Regular walking can enhance your physical fitness levels and improve your overall health.

Improves your mood

If you want to boost your mood, go for a walk. Walking can also help reduce anxiety and depression. Walking influences your hypothalamic-pituitary-adrenal (HPA) axis, which is your central nervous response system, according to WebMD. The HPA axis is linked to your stress response, and when you walk, you calm your stress response.

Reduces joint pain

Walking improves your joint health. By lubricating the joints and fortifying the supporting muscles, walking provides a protective shield for vulnerable areas like the knees and hips, which are prone to osteoarthritis. Numerous research studies have revealed the pain-reducing benefits of walking for people with arthritis. Some studies suggest that a weekly walking routine of five to six miles is a preventive measure against the onset of arthritis.

Increases energy levels

Walking 2 miles a day will help improve your energy level. Walking improves the oxygen flow through your body and boosts cortisol, epinephrine, and norepinephrine levels, hormones that raise your energy.

Strengthens your heart

Walking is one of the best ways to strengthen your heart. Walking 2 miles a day can also lower your blood pressure and improve your cholesterol levels.

Improves your sleep

If you have trouble sleeping at night, walking can help. According to a study published in Sleep Health, people who increased their daily step amount by at least 2,000 steps (about a mile) experienced better quality sleep. Walking more during the day helped them sleep longer at night.

Increases metabolism

Walking can help boost your metabolism, increasing energy expenditure even after completing the activity. Regular walking can help elevate your metabolic rate, making it easier to manage weight over time.

Helps with weight management

Walking burns calories, which helps with weight management. While your exact calorie burn depends on your weight and walking speed, walking can help you burn more calories than you consume, which is essential for weight loss.

Boosts your immune system

Walking strengthens your immune system. According to a study of over 1,000 people, those who walked at least 5 days a week had 43% fewer sick days than those who exercised once per week or less.

Accessible and sustainable

Walking is a low-impact exercise accessible to people of all fitness levels and can easily fit into your daily routine.

10 Tips to Get Started Walking

With so many health benefits of walking, you're probably ready to lace up your sneakers and get started. Here are some tips based on my experience as a trainer to help you ease into a walking program and enjoy the many rewards:

Set realistic goals: Set achievable goals that match your current fitness level. Build your walking distance gradually until you are comfortable walking 2 miles a day.
Choose the right shoes: Invest in a good pair of comfortable, supportive walking shoes that fit well. This will help prevent discomfort, blisters, and injuries as you embark on your walking program.
Warm-up and cool-down: Before each walking session, warm up your muscles with dynamic stretches or a slow-paced walk. Afterward, cool down with static stretches to improve flexibility and reduce muscle soreness.
Start with a manageable pace: Begin your walks at a comfortable pace that allows you to hold a conversation without becoming breathless. As your fitness improves, you can gradually increase your pace.
Find a route: Look for safe and enjoyable places to walk, such as parks, walking trails, or sidewalks in your neighborhood. Having an inspiring place to walk can make your workouts more fun.
Use a fitness tracker or pedometer: Use a fitness tracker such as a Garmin watch, a fitness tracking app on your phone, or a pedometer to monitor your progress. You'll be able to see your milestones and stay motivated.
Stay hydrated: Make sure you drink water before, during, and after your walks to stay hydrated, especially during warmer weather or longer walks.
Walk with someone or join a group: Walking with a friend, family member, or a walking group motivates you and makes your workouts more fun. You'll also have more accountability to keep you on track.
Mix up your routine: Add variety to your walks. Try different routes, explore new areas, or listen to podcasts, music, or audiobooks while you walk. Adding variety to your walks can help prevent boredom and keep you engaged.
Track your progress: Record your walks, including distance, duration, and any milestones you achieve. Seeing your progress over time can motivate and help you stay committed to your walking program.

Remember to gradually increase your walk distance to avoid overexertion or injury. If you have health concerns, consult a healthcare professional before starting a new exercise program. Walking 2 miles a day is a great way to improve your mental and physical health while getting out to see the world.

Have you tried walking 2 miles a day? Tag @Runstreet on Instagram to share your fitness journey and get cheered on. Happy walking to you!

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, a dog lover and Akita mom, and the founder of Runstreet.

Walking 2 Miles a Day: Benefits + 10 Tips to Start