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You know what they say: Anywhere is within walking distance as long as you have the time. It’s a rule I’ve come to live by. If Google Maps shows that a place is less than a 60-minute walk away, I set out on foot with my headphones on and a podcast cued.
It all started on a recent trip to Lisbon, when I noticed that I had easily exceeded my usual 10,000 steps per day. According to my iPhone, I hit 24,003 steps on just the first evening alone—and it felt surprisingly good. I loved that I fell into bed exhausted but happy about how far my legs had carried me. Back home in Germany the next week, I decided to try to hit that same number of daily steps to see if it would have a prolonged effect on my well-being.
So, I walked and walked. With headphones in my ears, through the city, through the forest, and through the streets of my hometown. Here’s what happened.
The impact of walking 20,000 steps a day
Okay, you might be wondering: What kind of person finds time to walk 20,000 steps a day? A person with two dogs, for one. Over the past few weeks, I’ve been taking them out for walks one at a time—in the morning before work, during my lunch break, and also in the evening. In between, I walked them to the shops and to cafés for meetings and interviews. Sometimes, I would even go for a walk around the block just before dark. In fact, I’ve left my car and bike at home more and more often over the past few months.
Just as it’s easy to combine walking with running errands, it is also easy to walk no matter what you’re wearing. It doesn’t require a special workout outfit to walk—though I usually wear my trusty New Balance sneakers to keep me feet comfy. If I am headed to dinner or on a date, I take a change of shoes.
In the evening, my legs feel heavy in bed and I fall asleep quickly, tired and content. But most importantly, all that walking has had an incredible impact on my thoughts. When I walk, they just sort themselves out. My mind is freer and clearer.
A doctor’s advice
“The 10,000-step-a-day recommendation did not originally come from medicine, but from a marketing campaign in Japan in 1965 for a 10,000-step pedometer,” explains Dr. Christine Joisten, a specialist in general medicine, sports medicine, and nutritional medicine at the German Sport University in Cologne.
In fact, it was only later that the 10,000 step idea was taken up by public health institutions and scientifically examined in relation to its health effects. Despite its promotional origins, taking 10,000 steps a day has actually proven to be beneficial to health. Joisten says that walking 20,000 steps—which corresponds to between nine and 11 miles, depending on the length of the steps—is a “welcome” thought.
The benefits of walking
Walking more increases calorie burn—and can spur weight loss even without a change in diet. “There are also potential benefits, such as an improvement in physical performance, possible cardio-metabolic risk factors, a reduction in blood pressure, an improvement in lipid profile and insulin sensitivity, and a reduction in blood sugar after a meal,” Joisten adds.
There are also positive effects on the musculoskeletal system, including an increase in muscle mass and muscle function as well as an increase in bone density. Additionally, “there is mental strengthening, a reduction in stress and depression, as well as an improvement in sleep quality and an improved mood.” The latter is also due to the influence of sunlight.
According to Joisten, the reduced strain on joints and jumping (compared to running) and the strengthening of the supporting muscles are also advantages. But how many steps do we really need to take to achieve these effects?
How many steps a day should we actually take?
Studies now show that as few as 7,000-8,000 steps a day for adults is associated with a significant reduction in overall mortality rates. But what’s particularly interesting is that additional benefits are generally present the more you walk. According to Joisten, even an increase of 500 steps or 1,000 steps (just five to ten extra minutes of walking a day) is associated with a reduction in cardiovascular death and mortality rates.
Is walking exercise?
All that walking leaves little time for the gym, so you may be wondering if walking can replace a workout. And, if so, do you have to reach a certain speed, heart rate, or number of steps for it to count? Well, it depends.
According to Joisten, walking is classified as exercise if your heart rate is moderate, a walking pace of 1,000 steps per six minutes is achieved, and you feel light to moderate exertion—i.e. you sweat a little or get slightly out of breath.
Do you have to get all your steps at once?
You don’t have to get all your steps at once. In fact, the World Health Organization says that every step counts. “Even small bursts of activity appear to be effective for your health,” says Joisten.
Is it possible to get too many steps?
Even good things can be unhealthy in excess, but “it’s more on the musculoskeletal side, especially for beginners or untrained people who have an increased risk of overloading,” says Joisten, who recommends that people looking to increase their step count first track how many steps they take in everyday life and then gradually increase them over time.
Personally, I think I’ll continue to try to get more than 10,000 steps—but just for fun. Joisten says it’s good to avoid putting pressure on yourself: “While taking so many steps is commendable and healthy up to a point, by no means is it necessary.”