Why walking between 7,000 and 10,000 steps is the best fitness routine this year: Here’s the science

At first glance, walking might seem mundane, but science tells a different story. Numerous studies consistently demonstrate its effects on overall well-being. For example, a large-scale study published in the Journal of the American Medical Association (JAMA) tracked 2,110 participants over a decade and found that those who walked between 7,000 and 10,000 steps daily reduced their risk of death from all natural causes by an astonishing 72 per cent. This association holds true even after accounting for age, weight, health conditions and lifestyle factors.

Breaking Down the Science

The benefits of walking are rooted in regular muscle contraction. When muscles contract during movement, they activate an enzyme called Adenosine Monophosphate-Activated Protein Kinase (AMPK).

This helps transport food energy into our muscle cells, where it is converted into usable energy for the body. Without this process, unused food energy accumulates in the bloodstream and body fat, contributing to lifestyle diseases like obesity, diabetes and cardiovascular issues.

How It Works: The Role of Protein

During physical activity, a transport protein known as GLUT 4 moves to the surface of muscle cells, allowing glucose to enter the muscle from the bloodstream without insulin’s help, thus keeping insulin levels low. Studies show that muscle activity can increase glucose uptake by up to 100 times compared to rest. Over time, regular walking enhances this process, leading to better blood sugar control, improved muscle tone, and healthier arteries.

The Big Picture: Steps as a Proxy for Movement

While largescale studies use step counts as a metric, the key takeaway is not just about hitting a specific number but rather about incorporating movement throughout the day. Every little bit counts, whether it’s a short stroll down the office stairway, standing breaks, or doing a few air squats. Any physical movement is a powerful, accessible way to boost activity levels and enjoy the associated health benefits.

Does Walking Speed Matter?

Interestingly, the speed of walking does not significantly impact its benefits. Data from the JAMA study showed no evidence that faster walking reduces mortality risks more than slower-paced walking. Therefore, your focus should be on accumulating steps rather than increasing your walking speed.

Who Benefits the Most?

While walking benefits everyone, data from another study published in JAMA found its impact is particularly pronounced in individuals over 65. The benefits were notably more pronounced in men over 65 compared to women.

The study also revealed that walking around 8,000 steps three to seven times a week significantly reduces mortality risk. This highlights walking as an essential part of healthy ageing, and it’s never too late to start reaping the rewards.

Start Today: Simple Ways to Add Walking to Your Life

• Walk during phone calls or meetings.
• Take short strolls during work breaks.
• Opt for stairs instead of elevators.
• Schedule physical movements into your daily routine.

So, commit to this one simple habit this new year instead of getting caught up in complicated fitness routines or unrealistic diets. Walking every day can become the foundation for your healthiest year yet.

(Thakkar is a functional medicine expert)