Is it just me, or have we become a nation obsessed with walking? During the COVID lockdowns, we all tried on new habits for size: banana bread, true crime documentaries (remember Tiger King?), Zoom pub quizzes — but one habit really stuck. The precious, non-negotiable daily walk.
Over the last few years, our collective walking obsession seems only to have grown. We've embraced countless new walking trends — see humble walk and soft hike. Yes, who knew there were so many different ways to walk? Plus, we've all taken heart from the known benefits of walking for our mental health and physical health alike — one summary report by Harvard University highlighted how walking could reduce the risk of cardiovascular damage by 31% and even cut the risk of dying by 32%. These days, the most devoted walkers are less about types of walking and more about a new badge of honour: the step count.
At this point, we seem to have silently agreed amongst ourselves — walking is the secret! But is just walking really enough to keep us fit? And if so, just how many steps should we actually be aiming to get in each day?
What are the health benefits of walking?
"There are many known benefits of walking for our physical health," says personal trainer and specialist in women's health and fitness, Tom House. "These include improvements to:
- Cardiovascular fitness
- Pulmonary/ lung fitness
- Heart health
- Bone health
- Management of conditions such as hypertension (high blood pressure), cholesterol and diabetes
- Joint and muscular pain or stiffness
- Balance
- Muscle strength and endurance
- Body composition (by reducing body fat)
"In addition, since setting my clients weekly challenges to get on the step count leaderboard, lots of them have reported improved sleep, weight loss and improved mental clarity and wellbeing," Tom adds.
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Is walking enough to improve our physical fitness without the gym?
There's often the assumption that if we're not dripping in sweat after exercise, we haven't worked hard enough and it doesn't count. But that's not exactly true, says Tom. "Walking for many people is their only form of exercise and it does them a lot of good," he says. "A lot of people have lived long and healthy lives without donning the lycra and the sweatbands!"
But whether you should be complementing your walks with another form of exercise – such as HIIT or strength training – completely depends on your fitness levels and goals.
"If you are aiming to develop significant muscle mass and/or improve bone density – especially in their upper body – then walking will really be the slow way to get there," says Tom. "The main benefit for most of us is that it breaks up what can be a very sedentary day slumped over a computer and not breathing any fresh air."
You probably already know how to do them.
Should we all be walking 10,000 steps a day?
“You’ve probably heard the 10,000 steps a day rule but the reality is that number came from a Japanese marketing campaign in the 1960s, not from medical research,” says GP Dr. Farah Ahmed.
“One thing I tell my patients is that you don’t need to hit 10,000 steps to be healthy,” she adds. “In fact, studies show that walking just 7,000 to 8,000 steps a day can dramatically lower your risk of long-term health issues, including heart disease and early death. And the benefits start even earlier where every step really does count.”
In reality, it depends entirely on your current fitness and what you want to achieve. A good starting point is to wear a pedometer or fitness tracker for a week (or use the Health app on your iPhone) and see how many steps you average each day, then add an extra 1000 daily steps each week, according to the Mayo Clinic.
So, if you're averaging 3,000 steps a day, don't immediately push yourself to do 10,000 – aim for 4,000 instead.
"The problem with just aiming to do the steps is that it takes over 2 hours a day, and can burn up to around 400 kcal," says Tom. “HIIT classes like mine burn that in 45 minutes, and you don't even need to leave the house or brush your teeth!”
What about 20,000 steps a day?
Recently, there's been a trend of hardcore walkers upping the ante and aiming for a staggering 20,000 steps a day. But… is it actually any good?
“It can be [good] for some people. If you’re already active and your body handles it well, great,” Farah says. “But 20,000 steps a day is a lot and for many people it’s not realistic or necessary. One thing I always say is: more isn’t always better as more needs to be sustainable. It’s about finding your sweet spot, not pushing yourself to extremes."
Should we have a step target — even if it’s not exactly 10,000 or 20,000?
Yes, having a target step count can be a good thing — but it's more about motivation than anything else. “It gives you something clear and achievable to aim for, especially on busy days,” says Farah. “I often advise my patients, especially those who struggle to stay active, is to use a step goal as a nudge, not a pressure point. It’s not about perfection but more progress. Whether it’s 6,000, 8,000 or 10,000, having that number in mind helps you make choices like walking to the shop instead of driving, or getting off the bus one stop earlier.”
Finding the perfect step count target for you
Ok, so what should your personal step count be?
“Start where you are and track your usual steps over a few days and aim to increase gradually, perhaps 500 to 1,000 more steps a day each week,” Farah says. “I advise my patients to focus on building habits as opposed to chasing numbers. If you’re getting outside most days, moving your body regularly and avoiding long periods of sitting, you’re doing something really positive for your physical and mental health.”
Also, make sure you have a comfortable pair of walking shoes for women on hand.
What are some ways we can turbo-charge our walks to boost our fitness levels?
There are some ways to boost your lunchtime stroll to up your fitness game. "If you want to get the most out of your walk, why not think about some weighted wrist and ankle bands?" Tom suggests.
Plus, the tougher the terrain the more the heart and lungs will have to work, too. So, try adding in some hills to your lunch break walk – if you live in a particularly flat area, try and locate some stairs!
To find out more about Tom's Zoom HIIT classes, as well as pre-natal and post-partum workouts, visit tomhousefitness.com.
