By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

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 workouts, walking offers a low-impact workout with many benefits. Walking is an accessible physical activity that people can do just about anywhere. When I train people, I often recommend tracking their daily steps as a good foundation for improving fitness. 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. Walking strengthens the muscles in your lower body and your core, especially targeting your hamstrings, calves, glutes, quads, and abdominal muscles.

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.

Reduces your risk of disease

Walking is an excellent prevention tool that can reduce your risk of chronic diseases and conditions, including diabetes, stroke, high blood pressure, and risk of heart disease.

Accessible and sustainable

Walking is a low-impact exercise accessible to people of all fitness levels and can easily fit into your daily routine. You can walk outside, in your home, on a treadmill, or an incline for a great workout.

Walking and Weight Loss

A two-mile walk is an excellent way to burn calories and help with losing weight. If you want to lose weight, you'll need to burn more calories than you consume, and walking will help. When I train people, I recommend pairing regular cardio exercise (such as walking) with at least two strength training sessions per week.

Strength training will help boost your metabolism and lean muscle mass, which enables your body to burn more calories since muscle burns more calories than fat. Doing regular strength workouts is also crucial for a healthy lifestyle that can help reduce your risk of injuries and make your walks more enjoyable.

If you’re ready to get started with strength training, try these bodyweight exercises that will improve your full-body strength and fitness level. Calishthenics - using your body weight for resistance - offer a beginner-friendly way to get stronger without any expensive equipment.

Healthy Eating

A nutritious eating program will help you enjoy the most rewards from walking 2 miles a day. Cut back on processed foods in your diet and choose healthy, minimally processed foods for weight loss success. Lean protein, fresh fruits and vegetables, and whole grains can help you lose and maintain a healthy weight.

Making some small changes in your daily eating habits can add up to weight loss results. If you need help with an eating plan, consult your doctor or a dietician for guidance on the best eating plan for your health.

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. The great news is you can start walking right away. All you need are a comfortable pair of walking shoes to begin.

Here are some tips based on my experience as a trainer to help you ease into a walking program and enjoy the many rewards:

1. Set realistic goals.

Set achievable goals that match your current fitness level. Set S.M.A.R.T. goals - specific, measurable, attainable, realistic, and timely. You can set a big goal and then small milestones that lead up to it. Perhaps your big goal is to walk 2 miles a day and starting out, you will walk a half mile a day for the first week. Build your walking distance gradually until you are comfortable walking 2 miles a day.

2. Choose the right shoes.

Invest in a good pair of comfortable, supportive walking shoes that fit well. Go to a shoe store and try on different shoes to find some that feel the best. Consider what surface you’ll be walking on and get shoes for that surface (concrete, trails, etc). More cushioned shoes will help protect your joints on hard pavement, whereas shoes with more grip on the bottom will help you navigate trails and uneven terrain. Comfortable shoes will help prevent discomfort, blisters, and injuries as you embark on your walking program.

Related Post: Walking Shoes vs. Running Shoes

3. 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. Warming up is especially helpful before walking outside in cold weather. If you jump into a face-paced walk without warming up, you’ll be more susceptible to muscle tears and strains, especially in cold weather.

4. 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.

5. Plan 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. If you’re in unfamiliar areas or want to plan your exact distance, you can use running apps like MapMyRun or Strava to map your route or use Google Maps.

6. Use a fitness tracker or pedometer.

Track your walks to see your progress and milestones. Use a fitness tracker such as a Garmin watch, Apple Watch, a fitness tracking app on your phone, or a pedometer to measure your walk distances. You'll be able to see your milestones and stay motivated. Setting a daily step goal is another great way to measure your walking progress.

7. Stay hydrated.

Make sure you drink water before, during, and after your walks to stay hydrated, especially during warmer weather or longer walks. Bring a water bottle on your long walks and when it’s hot outside to prevent dehydration.

Related Post: Hydration Guide from a Trainer

8. Walk with someone or join a group.

Make your walks social and connect with others. 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.

9. 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.

10. 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.

Frequently Asked Questions

Will you lose weight walking 2 miles a day?
Walking 2 miles a day can help you lose weight as part of a healthy eating and regular fitness program. Strength training twice a week and eating a healthy, nutritious diet with minimally processed foods will help balance out your walking program for optimal weight loss.

How many miles should I walk per day?
The ideal amount of miles you should walk per day depends on your fitness level and goals. If you want to improve your health, walking 2 miles a day can help. Tracking your daily step count can also help you achieve your walking goals. See my post on Recommended Steps Per Day by Age for more detailed guidelines on how far to walk for the most health benefits.

How many calories does a 2 mile walk burn?
The amount of calories you burn walking depends on your metabolism and weight. In general, people who weigh more burn more calories. Most people burn between 100 and 170 calories from 30 minutes of walking, which is about 2 miles at an average pace.

How many miles is 10,000 steps?
The number of steps you take depends in part on your stride length. In general, walking 1 mile equals 2,000 to 2,200 steps for most people, which means 2 miles will give you about 4,000 to 4,400 steps. This translates to about 5 miles for 10,000 steps.

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

If you need a personal training plan to help you crush your fitness goals and transform your life, head to the Runstreet Training Center.

Happy walking to you! 😊

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

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