Walking Is the Most Underrated Exercise

In my personal and professional opinion, walking is the most underrated exercise there is. If you spend much time on social media, you are likely to run across an influencer claiming that walking is a waste of time. Don't listen to them. That's the same person who hasn't helped a single person shed a pound.

The 10,000-Step Myth — And What Science Actually Says

The figure of 10,000 steps actually came about from a marketing campaign for a pedometer (step counter) to get people active ahead of the 1964 Tokyo Olympics. The device was called a Manpo-kei (10,000 step meter) — the Japanese character for the number 10,000 looks like a person walking. As arbitrary as that figure originally was, research has shown that it wasn't too far off the mark.

Recent meta-analysis research found **7,500 steps per day** to be a more accurate target. Meta-analysis is a statistical method that combines data from multiple studies to reach a single conclusion — the results are often stronger than those of any individual study. There's no scientific evidence that doing slightly less than 10,000 steps makes for an ineffective workout.

5 Benefits of Walking

1. Improves cardiovascular health. Walking regularly can help strengthen the heart, improve circulation, and lower blood pressure, reducing the risk of heart disease and stroke.

2. Aids in weight management. Walking is a great way to burn calories and maintain a healthy weight. It can also help with weight loss when combined with a balanced diet.

3. Boosts mood and mental well-being. Walking releases endorphins — the "feel-good" hormones. It can help reduce stress, anxiety, and depression, leading to improved mental health.

4. Strengthens muscles and bones. Walking is a weight-bearing exercise that can help improve muscle strength and bone density, reducing the risk of osteoporosis.

5. Improves balance and coordination. Regular walking can enhance balance and coordination, reducing the risk of falls and injuries, especially in older adults.

Walking is a foundation, not a ceiling. Pair it with structured strength training for transformative results. Use our [free health calculators](/health-calculators) to measure your progress, or [book a consultation](/contact) to get started.