Walking weather is here. Whether you take a walk during your lunch break, before or after work, or to and from work, heading out on foot boosts your health. See how a few extra steps can have a big impact on your well-being.

19%

Walking at least 30 minutes a day, five days a week can reduce your risk for coronary heart disease by about 19%.

45 minutes

A study during flu season showed those who kept a moderate pace for 30-45 minutes a day had 43% fewer sick days and fewer upper respiratory tract infections overall.

65,000 miles

One mile is about 2,000 steps. In your lifetime you will walk about 65,000 miles – that’s three times around the Earth!

7 pounds

Just walking an extra 20 minutes a day will help you to burn 7 pounds of fat per year.

2,500 steps

People who track their steps take an average of 2,500 more steps a day. Start writing it down!

5 mph

Walk to the beat of “Shut Up and Dance” and you’ll be going about 3.5 mph. If you can keep up with “Shake It Off,” you’ll be cruising at more than 5 mph.

60% more calories

Hit those hills! Walking uphill activates three times more muscle fibers than walking on flat terrain and burns up to 60 percent more calories.

50 MG

Just walking up and down stairs at a regular pace for 10 minutes can give you the same energy boost as drinking a caffeinated can of soda or half a cup of coffee.