Walking workouts – an activity for everyone!

Physical inactivity shortens life

The World Health Organization estimates that nearly one third (31%) of adults worldwide did not meet the recommended physical activity guidelines in place in 2022. That means around 1.8 billion people lacked the opportunity, time, or motivation to complete the recommended 75 minutes of vigorous or 150 minutes of moderate exercise per week. Even worse, between 2010 and 2022, the number of people leading sedentary lifestyles increased by 5 percentage points, and this negative trend may continue at least until 2030. Estimates from the Institute for Health Metrics and Evaluation at the University of Washington suggest that in 2021 alone, insufficient physical activity was linked to over 657,000 deaths globally.

Regular physical activity reduces the risk of premature death and lowers the chances of developing serious lifestyle-related diseases, such as high blood pressure, heart and circulatory conditions, excess weight and obesity, type 2 diabetes, cancer, or musculoskeletal disorders. And it doesn’t have to be high-intensity training – a simple walk is enough to take the first step toward a healthier, longer life.       

A better life, one step at a time – what are the benefits of regular walking?

The most important benefit of walking is its positive impact on the cardiovascular system. Despite its low intensity, this form of activity supports basic cardiorespiratory endurance, which improves overall fitness and reduces the risk of heart and circulatory diseases. By walking, we also take care of the musculoskeletal system – particularly the muscles responsible for maintaining proper, stable posture. It helps counteract the negative effects of spinal and joint strain caused by prolonged sitting. Regular walks help prevent reduced mobility, chronic pain, and degenerative changes that may result from long-term physical inactivity.

Walking helps reduce body weight and combat obesity – while it doesn’t burn as many calories as a high-intensity workout, it still helps reduce daily energy intake. But the benefits don’t stop there. Research shows that for people with a genetic predisposition to being overweight or obese, regular walking can reduce the negative impact of the so-called ‘obesity gene’ by up to 50%. What is more, when walking is combined with a balanced diet, its effectiveness increases significantly – walkers are less likely to reach for sweets during stressful situations, and are also less prone to the yo-yo effect after completing a weight-loss programme.

Walking also benefits mental health. It helps lower levels of stress and anxiety, easing symptoms of fear and depression. It also has a positive impact on the brain’s cognitive functions, especially memory and concentration. Additionally, walking may help prevent the onset of neurological diseases. Studies show that people who walk regularly are significantly less likely to develop dementia.

Walking supports immunity, too. During flu season, regular walkers are up to 43% less likely to fall ill, and when they do, their symptoms tend to be milder and recovery is faster.

How many steps should you take each day?

Since the 1960s, we’ve been told that to stay healthy, we should walk 10,000 steps a day. But is that actually true? Not quite. The number was originally a marketing slogan created by the Japanese company Yamasa Tokei Keiki to promote the ‘Manpo-kei’ – the first mass-produced pedometer. Modern research doesn’t confirm that exactly 10,000 steps are necessary for everyone, but it does agree on one thing: any movement is far better than none at all.

According to the World Health Organization, physically fit individuals should aim to walk between 6,000 and 8,000 steps a day. However, the benefits of walking are also seen in those who cover shorter distances. A research team led by Polish cardiologist Prof. Maciej Banach found that even 4,000 steps per day can reduce the risk of death from any cause and lower the chances of cardiovascular conditions. Each additional thousand steps beyond that increases the likelihood of a longer life without chronic circulatory diseases.

In practice, the ideal number of daily steps depends on individual factors and predispositions. Young and active people may have different needs than office workers in middle age – and these again will differ from those of retirees. That’s why step counts set by smartwatches and apps should be seen as general guidelines rather than strict rules.

How can you turn a walk into a workout?

For active individuals who train regularly, walking won’t be much of a challenge. However, it can serve as a form of active recovery between intense workout days – which makes it a valuable addition to any training plan. For those who are physically inactive, regular walking can mark the beginning of a major shift in both lifestyle and overall quality of life. In their case, walking can be treated like a proper workout – here are a few tips for those ready to get started:

1. Quality over quantity. The number of steps recorded by your smartwatch doesn’t always reflect your actual level of physical activity. It’s easy to clock up 4,000 steps just by covering short distances as part of your daily routine – two minutes to the bus stop, a minute to work, five to the shop... Unfortunately, this doesn’t bring many real benefits. A better approach is to think in terms of volume training – if your walk isn’t particularly intense, then a single walking session should last longer.
2. Time is a matter of perspective. One of the most common excuses for not being physically active is a lack of time. But is that really the case? One thousand steps equals roughly 600-800 metres. At an average walking speed of around 4.5 km/h, a 4,000-step walk takes between 32 and 48 minutes. The point here isn’t to judge whether – or for whom – it’s easy to make time in a day, but to consider that walking 4,000 steps in one go, for example during a shopping trip, could be a realistic alternative to driving. It might also be the walk from the last bus stop home, or a relaxing outing in the park with friends or family. This shift in perspective can lead to significant health benefits in a surprisingly short amount of time.
3. The more variation, the better. You can (and absolutely should!) adjust the length of your route, your pace, and the terrain you walk on. It’s a good idea to add some natural elevation where possible, and if none is available nearby, use footbridges, stairs, or any other obstacles. If you want to make things a little more challenging, take a light load in a backpack. Varying the intensity of your walk won’t replace a proper interval workout, but it can make walking more engaging and easier to stick with.
4. Less screen time – more nature! We’re spending more and more time in front of screens, headphones on, and cut off from the outside world. But do we still remember what it feels like to walk barefoot on grass, or to look around and listen to the sounds of our surroundings? Spending less time on your smartphone and more time outdoors can have a powerful effect on your mental wellbeing – almost like sensory integration therapy, except completely free of charge!
5. It is worth going one step further. Walking isn’t just a way to improve your health and quality of life. It’s also a great starting point for more advanced and engaging forms of physical activity. Nordic walking, power walking, trekking, fast-paced walking – these are just some of the options that can naturally lead to more intense cardio workouts. That’s the beauty of walking: anyone can start, and anyone can reach their own personal goal!

Walking safety – what should you keep in mind?

Walking is an activity available to everyone, in nearly any condition. It’s this universality that makes it so popular – according to the ‘MultiSport Index 2024: Sportcrastination’ study, as many as 19% of Poles go for regular walks. And despite such a simple and low entry threshold, it’s still worth keeping in mind a few basic rules to help you enjoy every step, especially during longer strolls.

1. Good shoes are a must. And good doesn’t have to mean expensive. Walking shoes should be, above all, comfortable and suited to the conditions in which you'll be walking. In the city, the priority is proper cushioning and joint protection. In the mountains, go for a deep tread and firm ankle support. You can walk in any kind of shoes, but the more comfortable they are, the better. That way, you avoid blisters, chafing, and soreness.
2. Comfort above all. Comfort should also be a priority when choosing what to wear for a walk. As a rule of thumb – wear whatever you feel best in. For longer distances, it’s worth reaching for sportswear made from technical fabrics, which helps regulate temperature and protects the skin from irritation.
3. No life without water. If you're heading out for a longer walk, it’s a good idea to take a bottle of water or make sure you’ll have access to fluids along the way. Isotonic drinks are a good choice for more intense walks, especially if you’re not concerned about the extra sugar or calories. In most cases, however, plain water will do just fine.
4. We count our steps, but… we don’t have to. Step counters have become popular, but are they really necessary? For some, they’re a source of motivation. For others – an unnecessary expense. There’s nothing wrong with tracking your daily step count, but it shouldn’t be the main goal of walking! Pedometers can be useful, but it’s important to use them with moderation and a bit of common sense when interpreting the numbers.
5. It’s all about taking care of yourself. Walking is a great opportunity to tune in to your body and tend to its needs afterwards. If your legs feel slightly swollen, you can elevate them by resting them against a wall or the back of a sofa, then soak them in water with aromatic salts. Sore muscles and joints are worth stretching and massaging with the help of foam rollers or massage balls. Don’t forget to rest and get enough sleep after a more intense walk. Then, you’ll be ready for the next one!

Regular physical activity can extend your life by up to seven years.

So let’s keep walking and earn those extra years with every step!

^Sources:

1. ^{MultiSport Index 2024: Sportcrastination. Jak (nie) ćwiczą Polacy?, Minds & Roses i IRCenter for Benefit Systems 2024}
2. ^{.Reimers C. D, Knapp G., Reimers A. K., Does physical activity increase life expectancy? A review of the literature,Journal of Aging Research, 2012.}
3. ^{Banach M., Lewek J., Surma S. et al., The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis, European Journal of Preventive Cardiology, 2023.}
4. ^{Paluch A. E, Bajpai S., Basset D. R. i inni, Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts, The Lancet Public Health, 2022.}
5. ^{Tudor-Locke C.,  Basset D. R., How many steps/day are enough? Preliminary pedometer indices for public health, Sports Medicine, 2004.}
6. ^{https://www.who.int/news/item/26-06-2024-nearly-1.8-billion-adults-at-risk-of-disease-from-not-doing-enough-physical-activity1.}
7. ^{https://ourworldindata.org/grapher/deaths-due-to-low-physical-activity}
8. ^{https://www.medonet.pl/zdrowie/zdrowie-dla-kazdego,ile-krokow-dziennie-najlepiej-robic--o-odkryciu-polskiego-lekarza-i-jego-zespolu-mowi-caly-swiat,artykul,41975815.html}
9. ^{https://www.nih.gov/news-events/nih-research-matters/light-activity-may-lower-harmful-effects-sitting}
10. ^{https://www.health.harvard.edu/staying-healthy/even-small-increases-in-daily-exercise-are-tied-to-longevity}
11. ^{https://www.health.harvard.edu/mind-and-mood/walking-linked-to-lower-dementia-risk}
12. ^{https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking}