If you’re looking to shake up your routine and give yourself a change of scenery, a short brisk walk might be all you need. 

Walking has been shown to spark creativity, jog our memory, and boost our mood. Plus, walking is an incredibly effective form of movement. Most people think of cardiovascular exercise as high-intensity workouts, like running or cycling –– but research shows that simply walking can raise your heart rate, improve circulation, help ease joint pain, and improve overall wellbeing. 

The question is: How much walking do you really need? You may have heard the idea that 10,000 steps per day is an ideal goal, but research shows that even fewer steps can still offer major health benefits. The 10,000 step concept actually came from a Japanese marketing campaign in the 1960s. A pedometer called “manpo-kei,” which means “10,000 steps meter,” popularized the idea. 

While getting 10,000 steps is great, it’s not necessary in order to reap the benefits of walking. One study found that a reduction in death specifically from cardiovascular disease appeared with about 2,300 steps. In a recent Lancet study, researchers found that health risks tended to go down with every extra 1,000 steps per day. They found that taking 7,000 steps a day was linked to significantly lower health risks, but even modest daily step counts were associated with health benefits.

The goal isn’t to obsess over step counts, but to find simple ways to build walking into your day — making it consistent and sustainable over time. If you want to incorporate more walking into your day, try these Microsteps:

Habit-stack your next phone call with a walk.
Whether it’s a walking meeting or catching up with a friend, pairing movement with connection helps you check off two priorities at once,  and makes it more likely you’ll stick with the habit.

Get out of the bus, train or taxi one stop earlier to walk the rest of the way. 

As we walk, our brains release neurotransmitters that help us focus and make better decisions.

Make a walking playlist and use it as a walking timer.
For example, if the playlist is 36 minutes long, challenge yourself to keep walking until the last song ends. It’s a great way to get in more steps while making it fun.

Ask your partner to go on a walk after dinner tonight.
Walking is a gentle activity that supports digestion, regulates blood sugar levels, and can even improve mood and energy levels.

Swap your dinner plans with a friend for a walk-and-talk.
Suggest meeting at a coffee shop and walking around the neighborhood if the weather allows for it. It’s a great way to catch up while staying active together.

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