Strolling 20,000 steps daily for a fortnight left me feeling utterly transformed
Walking 20,000 Steps: A Highly Active Lifestyle
Walking has emerged as a popular fitness trend, offering numerous health benefits for most adults. Recent studies suggest that benefits from walking start at as few as 7,000 steps and plateau around 10,000-12,000 steps, with further increases up to 20,000 steps providing diminishing returns.
Brisk walking outdoors can lift mood, lower cortisol, improve sleep, and reduce symptoms of mild depression or anxiety, according to Dr. Aslam, a GP at Central Health London. Walking also offers significant benefits for cardiovascular endurance, weight management, and metabolic health. Consistently walking 20,000 steps per day can improve cardiovascular endurance, burn significant calories, boost metabolic health, and strengthen bones and joints, as stated by Sam Quinn, Personal Training Lead at Nuffield Health.
However, walking 20,000 steps a day carries potential risks of overuse injuries and fatigue if not balanced with proper nutrition and rest. A health and fitness writer found it challenging to reach 20,000 steps without a walking mat and had to walk in the evenings to reach the goal. The writer did not find walking 20,000 steps a day enjoyable due to the time commitment.
A 2022 study linked higher step counts with a lower risk of dementia, with the greatest benefits between 9,800 and 12,000 steps per day. A 2023 meta-analysis published in the European Journal of Preventive Cardiology found that taking up to 20,000 steps a day was linked to a reduced risk of early death, particularly in adults under 60.
For context, many studies suggest a minimum beneficial threshold is around 7,000 steps daily, which already confers significant health benefits compared to very low activity levels. The 10,000-step goal is popular but somewhat arbitrary, and benefits continue up to about 15,000 steps, with diminishing returns beyond that.
In summary, walking 20,000 steps daily is a highly active lifestyle that can promote multiple physical and mental health advantages but requires good attention to recovery and injury prevention. People new to exercise or with underlying health conditions should increase steps gradually and consult health professionals as needed.
The writer decided to aim for 20,000 steps a day to see if it would have the same benefits as during the pandemic. However, the writer found it challenging to maintain this level of activity without proper planning and adjustments to lifestyle. The writer plans to aim for 10,000 to 12,000 steps on weekdays and potentially more at weekends, a more manageable approach that still offers significant health benefits.
TikTok's trending hot girl walks and low-impact workouts have contributed to this trend. For those looking to incorporate walking into their daily routine, the writer recommends essentials such as the Oura Ring, SHOKZ OpenRun Pro 2 headphones, and Frank Green reusable bottle. Building up gradually, with anything extra as a bonus, is also advised by Quinn.
Walking is currently a popular fitness trend, offering numerous health benefits for most adults. However, it is essential to balance the benefits with proper nutrition, rest, and injury prevention to avoid potential risks.
- Walking, a popular fitness trend, can improve cardiovascular endurance, burn significant calories, boost metabolic health, and strengthen bones and joints (fitness, health).
- Aiming for 20,000 steps daily could offer substantial health benefits, but can be challenging without proper planning and adjustments to lifestyle, including paying attention to recovery and injury prevention (health-and-wellness, fitness-and-exercise).
- Celebrity fitness trends such as TikTok's hot girl walks and low-impact workouts have contributed to the walking trend, making it more fashionable and stylish (fashion, celebrity).
- Recent studies link higher step counts with a lower risk of dementia and early death, suggesting that walking can have significant long-term benefits for health (science, health).
