So, just how much walking is the optimal amount?  New research is a step closer to the exact number of steps needed to hit the federal guideline recommendations,  150 to 300 minutes of moderate-intensity activity per week.

According to researchers from the University of Massachusetts–Amherst, 100 steps per minute counts as a moderate walking pace and 130 steps per minute counts as vigorous.

The study focused on adults ranging in age from 21 to 40. Each individual go through a series of tests on a treadmill. By measuring their heart rates, calories burned, and speed, scientists arrived at these magic numbers.

Researchers also noted that if you were to tell the average Jane or John to start walking, chances are they would naturally hit over 100 steps per minute anyway. This highlights the fact that an easy stroll can still have huge impact on your health.

Clearly, taking more frequent walks throughout the day can boost your cardiovascular health, but walking can also work wonders for your mental state. Walking is linked with alleviating anxiety and boosting your mood, making it an optimal activity for those in search of mental clarity and peace of mind.

While you need not count each step you take  (after all, your Fitbit is doing that for you), do consider walking whenever you have the option. Take the stairs, walk around the block, walk with your colleagues when you have one-on-one office meetings. I guarantee that Your body, mind and soul will thank you.