Walking should be an integral part of your daily routine because it’s one of the simplest and most accessible forms of exercise.
Incorporating walking into your day can enhance cardiovascular fitness, boost mental well-being, and improve overall energy levels, all while being gentle on the joints.
Unlike more intense workouts, walking is low-impact and adaptable, making it suitable for people of all ages and fitness levels.
However, when it comes to walking for fitness, the debate often boils down to two key parameters or metrics: time and steps.
Each approach has its own set of benefits and can be effective depending on individual fitness goals and preferences.
But what does the research say, and how do these metrics impact your overall health and fitness?
Step counting has gained popularity largely due to the ubiquitous pedometers and fitness trackers that count every step we take. This method provides a straightforward way to monitor physical activity. The commonly recommended goal of 10,000 steps per day, originating from a marketing campaign in Japan, has become a benchmark for daily activity. This figure is roughly equivalent to about 8 kilometres of walking and represents a level of activity associated with various health benefits, including improved cardiovascular health, better mood, and lower risk of chronic diseases.
Counting steps is advantageous because it offers a clear, quantifiable target. For many, having a daily step goal can be motivating and encourage more consistent activity. It also aligns well with the principle that all movement counts, whether it’s taking the stairs, walking to the store, or enjoying a leisurely stroll. Step counting provides an easy way to track progress over time, adjust goals, and stay committed to a fitness routine.
A team of researchers from the Medical University of Lodz in Poland and Johns Hopkins University School of Medicine in the US found that walking for 4,000 steps a day is enough for an adult. However, the researchers added that for every extra 1,000 steps the human body gets additional benefits from walking. For example, for every extra 1,000 steps the risk of dying early reduces by 15% up to 20,000 steps.
Calculating time while walking has its own set of advantages
Focusing on the amount of time spent walking offers a different set of advantages. Timing your walks can help ensure that you are meeting the recommended duration for physical activity. Health organizations often suggest at least 150 minutes of moderate-intensity exercise per week, which can be broken down into shorter sessions. By focusing on the duration of your walks, you can more easily incorporate them into a busy schedule and ensure that you are meeting these recommendations.
Time-based walking is also beneficial for those looking to improve cardiovascular fitness. When walking for a set period, you are able to maintain a consistent pace, which helps to elevate your heart rate and improve cardiovascular health. This approach also allows for flexibility in terms of intensity and pace; for instance, you can choose to walk briskly for 30 minutes or enjoy a longer, slower walk depending on your fitness level and goals.
Two studies on walking and its benefits published in 2022 in JAMA Neurology and JAMA Internal Medicine stressed that walking for 30 mins a day is required for all age groups. “It doesn’t have to be a consecutive 30-minute session. It can just be in brief bursts here and there throughout your day,” Matthew Ahmadi, an author of the two studies, told The New York Times.
How to choose the right metric for walking
When choosing between time and steps, personal preferences and lifestyle play significant roles. For example, if you enjoy long, scenic walks, timing might be a more natural fit. But, if you prefer setting daily goals and tracking incremental progress, step counting might be more motivating.
Your fitness goals and health conditions should influence your choice. If weight loss is a priority, focusing on steps may help increase daily activity levels. If cardiovascular health is your goal, timing your walks and ensuring a moderate intensity can be more effective.
