Health Advice



Walking intensely toward better health

By Michael Roizen, M.D. and Mehmet Oz, M.D. on

In a 2019 NBA game against the Utah Jazz, LeBron James dribbled the ball past the half-court line and then just walked around a bit before remembering he should be dribbling. "That's the worst I've ever done," he admitted. But the refs didn't call traveling (they rarely do). Seems the NBA has decided a bit of a walk is good for the game.

We've always said a walk (10,000 steps daily) is good for your game too. But a new study may be confusing you about walking's health benefits.

The study in the European Heart Journal says bouts of moderate to vigorous exercise that are more intense than the effort needed to walk 10,000 steps over the course of a day can triple your heart-lung fitness level. That's huge! But, despite what many headlines imply, that doesn't mean that walking (however you do it) isn't of great health benefit. The lead researcher even says, "higher steps were associated with higher fitness levels in our study ... I would not want to dissuade people from following their step counts."

So walk on -- and for intensified benefits, add intensity to your walk(s) with interval training that totals 10,000 steps in one, two or three walking sessions daily. Aim for 5-10 minutes of moderate speed with 100-129 steps/minute, at least 2-3 minutes intense speed at 130-plus steps/minute, 1-minute slower pace (if needed); repeat over and over. Psst! 10,000 steps daily is still the level to aim for max protection from chronic diseases and premature death.



Mehmet Oz, M.D. is host of "The Dr. Oz Show," and Mike Roizen, M.D. is Chief Wellness Officer Emeritus at Cleveland Clinic. To live your healthiest, tune into "The Dr. Oz Show" or visit

(c)2021 Michael Roizen, M.D. and Mehmet Oz, M.D.

Distributed by King Features Syndicate, Inc.

(c) 2021 Michael Roizen, M.D. and Mehmet Oz, M.D. Distributed by King Features Syndicate, Inc.



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