Hoe lang moet je wandelen per dag? De feiten over wandelen voor je gezondheid

Tuesday 5 May

Walking might be the most underrated form of exercise. We do it every day, but we rarely stop to think about how powerful every step truly is. Regardless of your situation or fitness level: walking is the foundation of a healthy life. But how long do you actually need to walk to see results, and how do you manage that with a busy schedule?

What are the health benefits of walking?

Scientific research consistently shows that walking has a massive impact on both your body and mind. Movement doesn't have to be grand, intense, or take place in a gym to be vital for your health. Did you know about these health benefits of walking?

Longer life and cellular rejuvenation: research from the European Society of Cardiology shows that 20 to 25 minutes of brisk walking daily can increase your life expectancy by an average of 3 to 7 years. It slows down the aging process at a cellular level, no matter where you start.
Better sleep quality: walking helps regulate your natural sleep-wake cycle. According to the National Sleep Foundation, people who move regularly during the day fall asleep faster and sleep deeper, as the natural drop in body temperature after exertion signals your brain that it’s time to rest.
A stronger heart: according to Harvard Medical School, walking reduces the risk of cardiovascular disease by as much as 30%. You can achieve this effect with just 30 minutes of daily movement; it helps lower blood pressure and improves cholesterol levels.
Mental balance: walking reduces the production of cortisol (the stress hormone) and stimulates the production of endorphins. A study in The Lancet Psychiatry also shows that regular light movement can reduce the chance of feeling low or gloomy by more than 20%.
More energy: physical activity provides up to 40% more energy throughout your day because your muscles become better at absorbing sugars in your blood (University of Georgia). A short walk after a meal already helps prevent spikes in your blood sugar levels.

How long should you walk for better health?

There isn't one single answer to this question, but there are clear scientific guidelines. Whether you focus on steps, minutes, or days per week: the real gain is found in consistency.

The step myth: 10,000 or 7,500? The magic goal of 10,000 steps was originally created because it’s easy to remember, but science is more nuanced. Recent research (including studies published in JAMA Internal Medicine) shows that the greatest health gains occur at around 7,000 to 7,500 steps per day. From this point, the risk of premature death decreases significantly. Anything above that is a great bonus, but for your health, 7,500 steps is an incredibly strong foundation.
The 30-minute rule: don't own a step counter? Track your time instead. The general guideline for adults is at least 30 minutes of moderate-intensity movement per day. 'Moderate' means your heart rate rises slightly and your breathing quickens, but you can still carry on a conversation (the 'niko niko' pace). Tip: You don’t have to do these 30 minutes all at once. Three 10-minute walks—for example, after breakfast, lunch, and dinner—have the same positive effect.
Frequency: how many times a week? Scientifically speaking, your health 'engine' really starts humming with a frequency of at least 3 to 4 times a week. This is the ideal starting point for those who are starting over or recovering. It gives your body the necessary rest days to recover. The ultimate goal is to make walking a logical and natural part of your day. Gradually build up from 3 times a week to a daily habit.

How to incorporate more walking?

Reaching those 7,500 steps or that daily 30 minutes often fails due to external factors: it’s raining, it gets dark early, or your meetings run late. Walking on a treadmill removes these barriers. You walk when it suits you; during a meeting, while watching a series, or while the kids are asleep. This makes scientific guidelines an achievable reality in modern life. Our philosophy? Change your environment, and your daily movement and health will change with it:

For the home worker: use a compact treadmill during a call. Walking increases creativity by 60% (Stanford University). You stay productive while working toward your step goal and burning calories unnoticed.
For the young parent: you don’t have to leave the house, and the baby monitor can sit right next to you. Movement becomes 'me-time' without logistical challenges or babysitting hassles.
During relaxation: make your 'couch time' active. Walking for an hour while watching a series doesn't feel like a workout, but you’ll easily clock 5,000 to 6,000 steps.
For seniors: if you are physically more vulnerable, walking more can feel like a daunting task. A treadmill offers the safety of an emergency stop + a flat, consistent surface without the dangers of loose tiles or uneven pavement. The handrails and side steps provide extra stability, allowing you to build strength safely in your own familiar environment.

Conclusion: every step counts

Every way of walking is good, as long as you do it. Whether it’s 15 minutes between two meetings or an hour-long brisk walk in the evening; your body will thank you immediately. With a Moov treadmill, you remove the threshold to reach that daily movement, seamlessly supplementing your activity whenever it fits your life.

Scientific sources:

Longevity & cellular rejuvenation: European Society of Cardiology. (2015). Regular exercise can take years off your body and extend life.
30% lower risk of cardiovascular disease: Harvard Medical School. (2023). Walking: Your steps to health. Harvard Health Publishing.
7,500 step limit: Lee, I-Min., et al. (2019). Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Internal Medicine.
Mental health & stress: Chekroud, S. R., et al. (2018). Association between physical exercise and mental health in 1.2 million individuals in the USA. The Lancet Psychiatry.
40% more energy: University of Georgia. (2008). Regular exhaustive exercise and energy levels. Psychotherapy and Psychosomatics.
60% higher creativity: Oppezzo, M., & Schwartz, D. L. (2014). Give your ideas some legs: The positive effect of walking on creative thinking. Journal of Experimental Psychology.
Sleep quality: National Sleep Foundation. (2021). The link between exercise and sleep.
Physical activity guidelines: Health Council of the Netherlands. (2017). Physical Activity Guidelines.

Veelgestelde vragen

Absolutely. When it comes to your heart rate, fat burning, and overall fitness, your body doesn’t care whether you exercise indoors or outdoors. The big advantage of the treadmill is that you have complete control over the intensity. By setting the belt to a slight incline of 1% to 1.5%, you simulate the natural air resistance you’d experience outdoors and actually burn a few more calories thanks to the constant surface.

No, that’s not necessary. The benefit of walking lies in the total amount of movement throughout the day. Scientific research shows that moving around “in between” is just as effective for your blood sugar levels and metabolism as one long walk. Having a treadmill nearby makes it easier to incorporate these short walks into your day.

Not necessarily. When it comes to burning fat, intensity (heart rate) is more important than speed alone. Walking at a brisk pace where you can still just about talk is often more effective for burning fat than running until you’re out of breath. Want to increase the intensity without running? Then use an incline setting. Walking on an incline significantly increases your calorie burn, while putting less strain on your joints.