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When it comes to exercise, walking is one of the easiest (and the cheapest!) low-impact options out there. We all know that heart health is important, and the best way to keep your ticker happy is through regular movement. The CDC recommends 150 minutes of moderate-intensity physical activity a week, and walking is a great way to make that happen.
For many people, 10,000 steps a day is the golden number that they aim for—but is that a good benchmark, and is walking that much truly beneficial for your health? To answer those questions and more, we asked Eryn Barber, a corrective exercise specialist and personal trainer at The Fitness Group, for her expert opinion. Read on, then step to it.
Is walking a good form of exercise?
Yes! “Walking is an underrated form of exercise that can have a huge impact on your mental and physical health,” Barber says. “Just because you aren’t over-exerting or pushing yourself like you would during a run or in a gym class, doesn’t mean it isn’t good for you.”
Some of the main benefits include:
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Improved cardiovascular health and reduced risk of cardiovascular disease.
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Increased energy levels.
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Increased blood flow, which can help with oxygen delivery throughout the body.
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Improved mental health (especially when you walk in nature, which can have a positive effect on your mood).
It’s also worth remembering that walking is an accessible and suitable form of exercise for almost everyone, and it’s low-cost/free! All you need is suitable clothing and footwear.
Why do people aim for 10,000 steps?
Interestingly, the obsession with hitting 10,000 seems to have stemmed from the 1960s, when a Japanese pedometer called manpo-kei—which translates to “10,000 steps meter”—gained popularity. The name was a marketing tool, but many people became preoccupied with hitting that somewhat-arbitrary number of steps a day…and it stuck. Many fitness trackers still use 10,000 as their default step target, and the number remains ingrained in many people’s minds.
How long does it take to walk 10,000 steps?
It’s tricky to give a blanket answer for this, because there’s no one-size-fits-all figure (obviously…we’re all different!). But! There are some averages we can look at, says Barber.
“On average, it takes about 10-15 minutes to walk 1,000 steps. Therefore, it can take approximately 1 hour and 45 minutes to 2 hours and 30 minutes to walk 10,000 steps,” Barber explains. “This will depend on how fast you walk.”
As with most things in life, intention is also key when it comes to how long it will take to reach 10,000 steps. “If you’re out for a leisurely walk, this might be slower than a brisk walk aimed at elevating your heart rate,” she shares. “Every step at any pace counts, though!”
How can I get quicker at walking 10,000 steps?
We hear you, time is precious, and not everyone has two-ish free hours a day to dedicate to a leisurely stroll (although we seriously wish we did).
On this, Barber’s advice is simple: “If you struggle to do the whole walk at a faster pace, break it up into intervals. Increase your speed for two to five minutes and then slow down. Over time, you can increase the amount of time spent walking at a faster speed.”
If I can’t manage 10,000 steps a day, what’s a good number to aim for?
Barber recognises that 10,000 is a big number, and trying to aim for that number of steps every single day can feel overwhelming. “If you struggle to hit this target, the best thing to do is look at your current average step count and aim to add an extra 1,000 steps each day,” she advises. “This is the equivalent of an extra 10 to 15 minutes of walking each day, which will be more achievable.”
Once you’ve baked that figure into your routine, Barber says you can look at increasing the number again. “After a few weeks of hitting this target, you can increase your daily goal by another 1,000 steps. It’s all about making small, positive changes.”
Do you have to do all 10,000 steps in one go to see and feel the benefits, or is it okay to break it into chunks?
As mentioned before, Barber is a fan of the “divide and conquer” technique when it comes to walking. “Dividing your steps into smaller chunks throughout the day can make reaching your goal more achievable,” she says.
“Since most people don’t have a full two hours to dedicate to walking, it’s important to be practical,” she adds. “You can still enjoy the benefits of walking by breaking it into shorter sessions, such as a walk during your lunch break, turning your commute into a walk, or walking your dog in the morning and evening.”
This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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