Walking experts have debunked the widely held belief that 10,000 steps a day is the ideal target, instead suggesting that the optimal number varies depending on individual health goals. Dr Courtney Conley, co-author of the book Walk: Your Life Depends On It, describes walking as "the panacea of medicine" that should be prescribed by doctors.
Physiotherapist Dr Milica McDowell, also a co-author, explains that walking benefits nearly every system in the body, including combating back, knee and hip pain, regulating blood sugar, boosting brain health and protecting against dementia. She notes that about 98 per cent of the world's population can walk, offering significant untapped health potential.
For sedentary individuals, the experts stress that any amount of walking is beneficial. Dr McDowell recommends a baseline of at least 2,500 steps per day, warning that fewer steps are associated with increased risk of death and disease. She adds that people walking less than this often experience depression or sadness.
Short "micro walks" of around 500 steps, taking about five minutes at a brisk pace, can have a significant positive impact. Dr McDowell says such walks improve blood flow to the brain, clarity of thinking, creativity, mood, and reduce anxiety and depression. Physically, they elevate heart rate, change tissue temperature, contract muscles and boost digestion.
The experts advise integrating walking into daily routines, such as taking a 10-minute walk before work or after dinner, getting off public transport one stop early, or parking further from a destination. Dr Conley emphasises that walking should be seen as a daily "vitamin" benefiting both current wellness and long-term longevity.
