The typical number of steps Americans log daily is a cause for concern. This is because public health experts typically recommend a higher daily step count, noting that a sedentary lifestyle negatively impacts health and contributes to a shorter lifespan.
Consequently, researchers are keen to identify the most effective strategies to encourage physical activity. They investigate whether every step contributes equally, if the pace of walking matters (quick versus slow), and the significance of how often longer walks are undertaken each week. To answer these questions, they have analyzed vast datasets, connecting individuals’ health outcomes with their walking habits. A study published on October 28 in the Annals of Internal Medicine, for instance, revealed that among over 30,000 U.K. residents walking less than 8,000 steps daily, accumulating steps through extended walks, rather than shorter, fragmented bursts, was associated with a reduced likelihood of mortality and cardiovascular illness.
Many individuals accrue their daily step count through numerous brief excursions, such as trips to the kitchen or the garage. Borja del Poro Cruz, a professor at Universidad Europea de Madrid and one of the study’s authors, confirms that these brief periods of activity do offer some advantages. He states, “Fundamentally, our findings indicate that any amount of steps was linked to a reduced risk of both cardiovascular disease and mortality from all causes.”
However, when participants engaged in moderately longer walks—lasting 10 to 15 minutes each—investigators observed a more substantial reduction in health risks compared to those whose total steps were accumulated through numerous shorter periods of activity.
Previous studies on this subject typically depended on either self-reported surveys or step counts recorded by devices. Dr. Carl Lavie, a cardiologist and professor of medicine at the Ochsner Clinical School in Louisiana, noted in an email to TIME that this particular study incorporates more comprehensive data: both the duration of walks and the total step count. Research of this nature supports the idea that modifying your exercise approach—without necessarily increasing your overall workout time—can still offer health advantages. Although greater activity is preferable, even small amounts contribute positively.
Given that even modest step counts correlate with better health, the challenge of motivating people to become active remains. Del Poro Cruz points out that in certain regions globally, including large portions of the U.S., conditions are unfavorable for walking. He shares that in his historic Spanish town, where vehicles are impractical, he walks habitually—to his children’s school, for shopping, and to work—effortlessly reaching 15,000 steps daily. Integrating physical activity into one’s day becomes considerably harder in settings where a trip to the supermarket entails a five-mile walk alongside a highway.
Nevertheless, some individuals manage to incorporate walking into their routines. Chris Wielga, a public-policy researcher and author of the Substack, offers beginners several pieces of advice, including this key principle: Begin exactly where you are. There’s no necessity to drive to a specific location for a walk; doing so artificially categorizes the environment into walking-friendly and non-walking areas. The reality is, the world is always accessible, just beyond the confines of your vehicle. You may discover unexpected benefits as you embark on a journey toward improved health.
