Being sedentary for long periods of time during the day can lead to
problems associated with obesity, heart disease, and other health-related
illnesses. For this reason, adopting a routine that involves multiple walking
sessions per day instead of just one can be beneficial. Getting in 9,000 to
10,000 daily steps cuts the risk of death by more than a third and reduces
cardiovascular disease risk by at least 20 percent! But, even smaller
step amounts showed benefits as well (research study showed). As a result, it is recommended that most adults should aim for 10,000 steps per day which is the equivalent of about 8 kilometers. Most people only take 3,000–4,000 steps per day, which equates to about 2-3 kilometers.
It’s a good idea to find out how many steps a day you walk now to know your baseline. Once you know your average steps, then you can work up towards the goal of 10,000 steps by aiming to increase your step count every 2 weeks by adding in 1,000 extra steps. Many fitness trackers – such as Fitbits or a numerous amount of other watches – will encourage the wearer to aim for 10,000 steps a day, and various studies have shown that walking this much can have an array of health benefits, including a reduced risk of developing heart disease, cancer and dementia (amongst many more!).
While walking builds some muscle, it isn't the big, bulky muscle mass that comes from spending a lot of time in the gym. Rather, walking creates a leaner muscle tone throughout one’s body, particularly in lower muscle groups.
Why is walking such a popular form of exercise?
Walking is a free activity that doesn't cost a thing: There's no fees to pay or subscriptions that need to be purchased to make your experience better. Walking is and always will be a free form of exercise.
Can be done anywhere: On top of being free, walking can be done anywhere. If you’re aiming for 10,000 steps in a day, try squeezing a walk into your lunch break or get up early to take a stroll around the block. Every extra step adds up!
No equipment required: Walking doesn’t require any equipment or expertise. You can wear whatever you feel comfortable with and there’s no requirement for gadgets or tools to enhance your experience.
Easily adaptable for all abilities: No matter your age, weight, mobility, or ability, you can start walking in a way that works for you. Whether this is a five-minute stroll up and down the road or a three-hour hike into the mountains, there’s something for you that will work with where you're at.
Low-impact: If you suffer with joint pain, a bad back, or your mobility is limited by a muscular skeletal condition, walking is a safe, low-impact way to exercise.
Social interaction: If you’re all about combining social events and exercise, there’s no better option than walking. Walking the dog with others or scheduling a well-deserved mid-hike stop are all great ways to enjoy walking in the company of others. Plus, a bonus of engaging in social conversations also decreases your risk of dementia.
Consistency: The most important part of any exercise routine is consistency. High intensity often means a higher rate of failure because maintaining an elevated rate of exertion over time is hard. Start small and build your step goal over time as your ability improves.
It’s difficult to give a hard and fast number of steps to aim for based purely on age.
Though taking 10,000 steps a day is beneficial, it isn’t the magic number everyone needs to aim for. Research shows that you can benefit from taking as few as 3,800 steps per day (research article link)— though, for many, walking between 9,000 and 10,500 steps may provide the greatest benefit. If you have been less active and looking to get started, take a leisurely walk and see how you feel. You can use this duration and effort level to decide what a challenging, but achievable goal looks like for you. No matter what your ability, you can commit to walking at a pace that works for you. Building up your distance slowly over time is a great way to track progress and improve your health and wellbeing. You can get in 10 minute walks several times a day, or do a longer walk all at once. It's really up to what works for you. You just have to get started. You will get stronger and before you know it, you'll be walking longer and faster (whatever that 'fast' pace for you might be!).
If you're looking for gentle indoor walks, check out the gentle walking workouts here.
Head to the main page of the website to see the 3 levels of walking workouts from gentle, beginner and intermediate level walks. There's something for all levels!
Happy walking!
Written by Anita Findlay, Senior Fitness Instructor Course (SFIC) Trainer (with additions from Jules, Improved Health)
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