For many people, the widely promoted goal of walking 10,000 steps a day feels unattainable amidst busy schedules. Now, a leading physical activity researcher offers a practical, science-backed alternative for those struggling to find time, focusing on quality over quantity.
The Time-Efficient Walking Plan for Non-Exercisers
Professor Emmanuel Stamatakis, a professor of physical activity, lifestyle and population health at the University of Sydney, has designed a simple daily plan. It is aimed at sedentary individuals or those who take fewer than 8,000 steps per day.
The strategy involves completing one or two walks at a comfortable, steady pace each day, each lasting 10 to 15 minutes or more. Within these walks, you should include two to four short bursts of fast-paced walking, each lasting 30 to 60 seconds. These intensity bursts can also involve climbing stairs or walking uphill.
"For millions in this group, structured exercise can feel unrealistic or unappealing," says Professor Stamatakis. "Our primary audience is people who are less active – often older adults or individuals who struggle to accumulate large daily step volumes."
The Science Behind Longer Walks and Intensity Bursts
The plan is based on two key pieces of research from 2025. The first study, from the University of Sydney and Universidad Europea, found that for people taking 8,000 steps or less per day, walks lasting 10 minutes or more reduced the risk of cardiovascular disease by two-thirds compared to accumulating steps through shorter, fragmented walks.
"The main takeaway is a very empowering one: there are options other than dramatically increasing the amount of physical activity you do to improve health," Professor Stamatakis explains. "Our study suggests that even one or two comfortable, steady 10 to 15-minute walks a day may meaningfully reduce cardiovascular risk."
The second 2025 study highlighted the benefits of Vigorous Intermittent Lifestyle Physical Activity (VILPA). This involves short bursts of breathless activity woven into daily life. The research found that in non-exercisers, between five to ten daily one-minute episodes of vigorous activity were linked to a 30 to 50 percent lower risk of cardiovascular disease, cancer, and mortality.
"A sustainable daily plan might include one or two longer bouts of walking... each incorporating three to four short 'VILPA' bursts of very fast walking," says Professor Stamatakis.
Achievable Steps Towards Better Health
The ultimate goal remains to meet NHS and WHO guidelines of 150 minutes of moderate activity weekly. However, this plan is a starting point for those currently inactive. Consistency is key: begin by following the plan on three to four days per week, building towards a daily habit.
Dr Matthew Ahmadi, a co-author of the research, emphasises the plan's accessibility. "It's not about an optimal fitness solution. If you want to become fully fit, of course, structured exercise is the way to go, but it comes with major commitments... This is the target population that our research is addressed to."
The approach is designed to help the estimated 80 to 85 percent of the population, typically middle-aged and older adults, who do not engage in regular structured exercise but stand to gain the most significant health benefits from starting to move more.
