Exercise Scientist Recommends Higher Intensity, Volume To Boost Walking Benefits

While the 10,000 steps-a-day fitness goal remains popular, recent research and expert opinions suggest that both the quantity and intensity of walking matter more for optimal health benefits. Studies indicate that 7,000 to 8,000 steps daily offer significant health returns, and incorporating faster-paced walking or short bursts of higher-intensity activity can better improve cardiovascular health, weight management, and metabolic risk factors. Experts like Dr. Pal and Dr. Elroy Aguiar recommend combining higher volume with higher intensity, such as brisk walking or high-intensity interval training, to maximize calorie burn and heart health benefits efficiently. Even walking fewer steps, around 2,500 to 4,000, can reduce risks of heart disease and stroke compared to sedentary behavior, especially when done at a brisk pace. Proper walking technique and posture further enhance effectiveness, and shorter, more intense sessions can be more practical for busy individuals than prolonged walking. Overall, the focus should shift from hitting an arbitrary step count to integrating quality movement that fits individual lifestyles and health goals.