Typically, January is the month of the year when people start working out, and it's not uncommon for people to try out new workout programs. But what if you don't need to do push-ups, lift weights, or sweat a lot? What if you can stay fit by walking every day?
For many years, the prevailing view was to walk 10,000 steps a day. This goal has become standard for many fitness trackers. But what you may not know is that the number was chosen at random – it originated during the 1964 Tokyo Olympics and was chosen as a target because the Japanese character for "man" resembles a walking person.
Luckily, later research proved that this brand-based number was actually quite useful. Walking 10,000 steps a day can have significant benefits for your overall health.
For example, a 2022 study of adults between the ages of 40 and 79 found that walking 10,000 steps a day reduced mortality and the risk of cancer and cardiovascular disease. The key is persistence, and the NHS even says that a brisk 10-minute walk a day can also bring big health benefits.
So, I decided to give up the gym for a while and try walking 10,000 steps a day. I wanted to see how easy it was to fit into my daily routine and how effective it would be compared to the fitness regime I had tried before. Here are three things I learned after trying to walk for the gym for a week:
1. You need to adjust your daily routine a little
According to what I've looked up, 10,000 steps is equivalent to about 8 kilometers, depending on factors such as your stride length. Luckily, I live close to the office, just over 1.6km each way, so I was able to accomplish half of my walking goal every day commuting to work. What I call "serendipitous steps" — like walking to the water cooler or going back and forth in the supermarket looking for something you want to buy — is also more than I thought.
Still, I need to adjust my routine and add some extra walks to reach my daily walking goals. That's the key, right? If you don't make any changes, nothing will come of it. Overall, I find this approach to work.
Obviously, it's easy for everyone to complete 10,000 steps a day, depending on whether the area you live in is walkable, how you commute, and so on. But the good thing about this approach is that it's very flexible. Which brings me to my next point.....
2. You don't need much preparation
Walking is probably the easiest form of exercise. As long as you wear weather-appropriate clothes and comfortable shoes, you can always choose to go for a walk. Of course, a fitness tracker is also a great tool — it helps you keep track of your steps accurately, and the buzz on your wrist gives you a sense of satisfaction when you reach your daily goal.
My usual workouts in the gym are much more complicated. Attending a fitness class requires a full set of workout clothes (which you will have to wash afterwards), taking into account the shower and changing times, and making sure you arrive on time. A 45-minute lesson actually takes up at least an hour and a half of my time, around which I have to organize other things.
While I did miss the high-intensity workouts at the gym during the week of walking, there was no doubt that walking was more convenient for this gentle and frequent form of exercise. I can walk as soon as I want, and as soon as I stand up, I am already exercising.
3. It makes you feel better
Over the course of a week, while I'm not sure if there has been a significant improvement in my health, it did have other positive effects. My job is mostly sitting at my desk, and when I'm busy, I often continue to work at lunchtime. This often leads to a drop in productivity in the afternoon – around 3 p.m., I usually have a hard time concentrating and am eager to move.
During the week when I walked 10,000 steps a day, I would go out for a walk every lunchtime, even if the weather wasn't good. Not only did I feel great, but I was also more enthusiastic about my work in the afternoon. There is plenty of research to support the importance of outdoor activity for mental health, improved sleep, and more, so this form of exercise is a win-win-win-win.
Can just walking strengthen your body?
Walking alone can help improve your fitness and health, but the goal of walking 10,000 steps a day is mainly designed for those who are less active or want to start exercising. For older people or people with limited mobility, doing squats and sprints can do more harm than good, while walking is a very practical option. It's an easy and intimidating way to incorporate regular physical activity into your daily routine.
In fact, many of us revolve our work around desks. If you're working from home, or commuting by car, you may find yourself barely moving throughout the day. You need to make a conscious decision to incorporate exercise into your daily routine, and walking is a great place to start. If you want to improve your fitness to the next level, try increasing the intensity or distance of your walks, or start jogging gradually, such as a 5km run program from the couch.